CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
B. Activation
3 sets
5 Banded OH Squats
5 Snatch sots press
C. Specific
3 Snatch First Pull
3 Snatch high pulls
3 OHS
3 Tempo Squat Snatch
Weightlifting
A: Snatch
Squat Snatch + OH squat
EMOM 12minutes
Min 1: 2+1 @60%
Min 2: 2+1 @65%
Min 3: 1+1 @70%
Min 4: 1 @75% every 30 seconds
TC: 12 min
Score: Weight
Scaling Options
Beginner
2+1 @ same weight across
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
For time
2000 Bike, 1000 Row, or 800 run
100 Empty bar thrusters
2000 Bike, 1000 Row, or 800 run
KG: 20/15 KG
TC: 15 min
Score: Time
Scaling Options
Beginner
1000 Bike, 500 Row, or 400 run
60 Empty bar thrusters
1000 Bike, 500 Row, or 400 run
Intermediate
1500 Bike, 750 Row, or 600 run
80 Empty bar thrusters
1500 Bike, 750 Row, or 600 run
Perform
2000 Bike, 1000 Row, or 800 run
100′ HS walk
2000 Bike, 1000 Row, or 800 run
Extra Accessory
Metcon (Weight)
3 sets
60 sec Weighted Wall sit