CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 sets
30sec Row/Bike/Ski
7/7 RDL + Reach
10 Wall balls
B. Mobility
Banded Couch Stretch
30 sec per side
https://youtu.be/lgxiFalRQsk
C. Specific
2 sets
4/4 Single leg glute bridge
4 x 1&1/4 Front squats
4 Box jumps
Strength
A: Front Squat (5 x 5 @87%)
Score: Weight across each set
TC: 15mins
Scaling options
Beginner
5 x 5 @Ascending
Intermediate & COMP
As written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
20 Alternating DB hang snatch 1×50/35lbs
10 Burpee box jump over 30/24″
20/16 Cal Row
KG: 60/40
Score: Rounds + reps
Scaling options
Beginner
Amrap 20
16-20 Alternating DB hang snatch @1xlight
6-10 Burpee box jump over @moderate
12/10 Cal Row
Intermediate
Amrap 20
20 Alternating DB hang snatch @1×35/25lbs
10 Burpee box jump over @24/20″
20/16 Cal Row
COMP
EMOM 9
Min 1: 6-10 Hang Power Snatch @135/95 lbs
Min 2: 10-15 Burpee box jump over @30/24″
Min 3: 18/14 Cal Row
Rest 2 mins
For max reps EMOM 9
Min 1: Hang Power Snatch @135/95 lbs
Min 2: Burpee box jump over @30/24″
Min 3: Cal Row
Extra Accessory
Metcon (No Measure)
EMOM 10
Odd: 10 seated TTB
Even: 5-7 Evil wheels