CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
B. Drills
2 sets
– 5 Snatch high pulls
-5 Muscle snatch
-5 Power snatch balance
-5 Tall Power Snatch
C. Specific (Metcon)
– 50′ carioca
-50′ high knees
– 50′ butt kickers
Weightlifting
A: Power Snatch (7 x 2 @ascending (not TNG))
TC: 12 min
Score: Weight
Scaling options
Beginner, Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
21-15-9
Thrusters 95/65 lbs
400m Run
Rest 4 mins
15-12-9
Thrusters 115/75 lbs
200m Run
KG: 45/30, 55/35 KG
TC: 18 min
Score: Time
Scaling options
Beginner
21-15-9
Thrusters @Light
200m Run
Rest 4 mins
15-12-9
Thrusters @Moderate
200m Run
Intermediate
21-15-9
Thrusters @75/55 lbs
400m Run
Rest 4 mins
15-12-9
Thrusters @95/65 lbs
200m Run
Perform
As Written
Extra Accessory
Metcon (Time)
10-8-6-4-2 Strict TTB
100′ Bear hug Carry between sets @ d-ball or sandbag @ heavy