CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
1 min Row or Bike
30 seconds
round 1: Inch worms
round 2: spiderman stretch
round 3: Reverse plank + march
B. Mobility
PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap
C. Specific
1 set
3 paused push press
3 Tall jerks*
3 jerks
*https://youtu.be/QWCyQBN1vDM
(land in whatever receiving position you will use for the weightlifting section)
Weightlifting
A: Metcon (Weight)
EMOM 6minutes
8 TNG Shoulder to OH @60-65%
Score: Weight used across each set
Scaling options
Beginner
EMOM 6
8 Push press@moderate + 2 sec down
Intermediate
As written
COMP
EMOM 12
Alternate between:
– 2 Back Squats @90%
– Max Wall balls @30/20
– Rest
Metcon
B: Metcon (AMRAP – Reps)
“CrossFit Games Open 12.2”
As many reps as possible in 10 minutes of:
75/55 pound Snatch, 30 reps
135/85 pound Snatch, 30 reps
165/105 pound Snatch, 30 reps
210/145 pound Snatch, as many reps as possible
Score: Total reps
Scaling options
Beginner/Intermediate
As written, however, have them plan out a loading strategy that allows them to make it to the third bar.
COMP
Complete as many repetitions as possible in 10 minutes of:
10 snatches, 85/135 lb.
Rest 1 min.
10 snatches, 125/185 lb.
Rest 1 min.
10 snatches, 145/225 lb.
Rest 1 min.
Max-rep snatches in time remaining, 165/245 lb.
Time cap: 10 min.
Extra Accessory
Metcon (No Measure)
Turkish Get up
Accumulate 15 reps/side 32/24 kg
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