CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 sets
30sec Bike/Row/Ski/100m Run
10 Cossack Squats
10 Banded Overhead Squats
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific (Drills focused on creating consistency)
2 sets@ ascending
3 Power snatch balance (Watch footing)
3 Tall box jumps
3 High hang power snatch @ pocket (Watch bar @ extension)
3 Tall box jumps
3 Low hang power snatch @ below the knees (Watch bar path until ext)
3 Tall box jumps
3 Tempo Power snatch
The goal for each drill is that athletes achieve the same footwork every rep, the same bar path every rep, etc.
Weightlifting
A: Heavy Isabel (Time)
For time
30 Snatch 185/135lbs
KG: 80/60
Score: Time
TC: 10mins
Scaling options
Beginner
30 Snatch @Heavy (ish)/ Same weight as previous test
Intermediate
30 Snatch @155/105 lbs / Same weight as previous test
COMP
As written
Metcon
B: Metcon (Time)
7 Rounds for time
3 Deficit HSPU 4/2″
5 Burpee DB clean* 2×50/35lbs
7 Box jump overs 24/20″
KG: 22.5/15
Score: Time
TC: 14 mins
Scaling options
Beginner
5-7 Rounds
3 DB Strict Press @moderate*
5 Burpee DB clean* @moderate*
7 Jump to Plate
*Same DB weight
Intermediate
7 Rounds
3 HSPU
5 Burpee DB clean* @2×35/25lbs
5 Box jump overs @24/20″
COMP
10 Rounds
3 Deficit HSPU 8/4″
5 Burpee DB clean* @2×50/35lbs
7 Box jump overs @24/20″
()
Extra Accessory
Metcon (Weight)
Windmills
5 x 5\5 @As heavy as possible
()
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