CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
60sec Row
30sec Samson Stretch
30sec Rotating full squat T spine rotations
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C.Specific @ working weight
3 Snatch Deadlifts
5 box jumps
3 Snatch high pulls
5 box jumps
3 muscle snatch
5 box jumps
3 power snatch
Weightlifting
A: Metcon (AMRAP – Reps)
Every 2mins for 8minutes
200 m run
Max Power Snatch 115/75lbs
Score: Total power snatch
TC: 8mins
Scaling options
Beginner
Every 2 mins x 4 sets
100 m run
Max Power Snatch @light
Intermediate
Every 2 mins x 4 sets
200 m run
Max Power Snatch @75/55 lbs
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 mins
9 Burpee box jump overs 24/20″
15 Kettlebell swings 53/35 #
6 Bar muscle ups
Score: Rounds + reps
Scaling options
Beginner
Amrap 12 mins
9 Burpee box jump overs @ low
15 Russian Kettlebell swings @ light
6 Jumping pull-ups @ 2-3sec down
Intermediate
Amrap 12 mins
6-9 Burpee box jump overs @24/20″
15 Kettlebell swings @ 53/35#
6 Jumping Bar muscle ups or CTB
Extra Accessory
Metcon (No Measure)
Side lying clam raise
3 x 12
Rest 30 seconds between sides and sets
Hold 2 sec at peak contraction