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
2 sets@ ascending
3 Power snatch balance
3 High hang power snatch (pockets)
3 Low hang power snatch (below knee)
3 Tempo Power snatch
Weightlifting
A: Heavy Isabel (Time)
For time
30 Snatch 185/135lbs
KG: 80/60
Score: Time
TC: 10mins
Scaling options
Beginner
30 Snatch @mod-heavy
Intermediate
30 Snatch 155/105lbs (or 75% max)
COMP
As written
Metcon
B: Metcon (3 Rounds for time)
Every 5 mins for 15minutes
20 Front squats 155/105lbs
20 TTB
25′ Front rack lunges 155/105lbs
5 Wall walk
KG:70/50
Score: Time of each set
TC: 15mins
Scaling options
Beginner
20 Front squats @moderate
20 V-ups or Sit-ups
25′ Front rack lunges @Front squat weight
5 Inch worms
Intermediate
20 Front squats 135/95 lbs
10 TTB or 20 Toes to Eye level
25′ Front rack lunges 135/95 lbs
1-3 Wall walk
COMP
Every 5 mins x 5 sets
10 Thrusters 155\105
25 GHD Sit-ups
25′ Front rack lunges 155\105
50′ HS walk
Extra Accessory
Metcon (Weight)
Windmills
5 x 5/5 @As heavy as possible
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