CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30 sec Row or bike
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
B.Specific @ 30-40%
3 Snatch Deadlifts
3 Tall box jumps
3 Snatch high pulls
5 Tall box jumps
3 muscle snatch
5 Tall box jumps
3 Snatch drops
5 Tall box jumps
3 Tempo snatch*
*Use a power snatch on the first rep and get lower each rep. Last one received a squat.
Weightlifting
A: Snatch
Snatch
10 @40%
8 @50%
6 @60%
4 @70%
2 @80%
1 @85%
1 @85%+
Score: Weight of heaviest bar
TC: 20mins
Scaling options
Beginner
7 x 3 reps @technical load
Intermediate & COMP
As written
Metcon
B: Metcon (4 Rounds for time)
Every 4 minutes for 16 minutes
200 m run
12 TTB
10 Power snatch 75/55lbs
Score: Each round for time
Scaling options
Beginner
Every 4 minutes for 16 minutes
150 m run
12 V-ups or Sit-ups
10 Power snatch @very light
Intermediate
Every 4 minutes for 16 minutes
200 m run
6 TTB or 12 Toes to eye level
5-10 Power snatch @75/65lbs
COMP
Every 4 minutes for 16 minutes
200 m run
20 GHD Sit-ups
20 DB OH Squats @1×50/35
Each round for time
Extra Accessory
Metcon (Weight)
Good mornings
3 x 15 @30% of 1RM back Squat
Rest 60-90 seconds between sets