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.Specific @ working weight
3 Snatch Grip Deadlift
5 box jumps
3 Snatch high pulls
5 box jumps
3 OHS
5 box jumps
3 Tempo Squat Snatch
A: Squat Snatch (5 x 1 + 2 @80-85%)
Squat Snatch + OH Squat
Score: weight across each set
TC: 15mins
Scaling options
Beginner
Power Snatch + OH Squat
5 x 2 + 3 @mod
*The goal is for the beginner to add practice via volume rather than load, as well as work on squatting to depth in the OHS.
Intermediate & COMP
As written
Metcon
B1: Metcon (AMRAP – Rounds and Reps)
AMRAP 6 mins
6 Bar Facing Burpees
3 Power Snatch 135/95 lbs
Rest 4mins
B2: Metcon (AMRAP – Rounds and Reps)
AMRAP 6 mins
6 Bar Facing Burpees
3 Power Snatch 185/125 lbs
KG: 60/40 + 80/55
Score:
1. Rounds + reps
2. Rounds + reps
TC: 16mins
Scaling options
Beginner:
Snatch weight @ Mod – Heavy
Intermediate
Snatch weight @95/65 – 135/95 lbs
COMP
Amrap 6 mins
6 Bar Facing Burpees
3 Power Snatch 185/125 lbs
Rest 4mins, then
For time:
Rounds and reps completed in previous amrap
Extra Accessory
Metcon (No Measure)
3 sets
30 seconds Tall kneeling D-ball hold (hugging)
60 seconds Mini band side walk
Core stability + glute strength endurance