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. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C.Specific @ working weight
3 Snatch First Pull
5 box jumps
3 Snatch high pulls
5 box jumps
3 OHS
5 box jumps
3 Tempo Squat Snatch
Weightlifting
A: Snatch (10 x 2)
EMOM 10minutes
2 Squat snatch @65-75%
Score: Heaviest set
Scaling options
Beginner
EMOM 10
1 Snatch + 2 OH Squats @Moderate
Intermediate
As written
COMP
EMOM 10
6/4 Cal bike or row
2 Snatch @65%
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 16 minutes
50 DB Step-ups @1×50/35lbs, 24″/20″
150 Double-unders
30 TTB
50 DB Cleans @1×50/35lbs
150 Double-unders
30 TTB
Score: Rounds + reps
Scaling options
Beginner
Amrap 16 minutes
50 DB Lunges @ light
150 Single-unders
30 Knee raises
50 DB Cleans @light
150 Single-unders
30 Knee raises
Intermediate
Amrap 16 minutes
50 DB Step-ups @35/25 lbs
75 Double-unders
15 TTB or 30 Toes to eye level
50 DB Cleans @35/25 lbs
75 Double unders
15 TTB or 30 Toes to eye level
COMP
As written*
*50 GHD for 30 TTB
Extra Accessory
Metcon (No Measure)
Pallof Press in split stance
3 x 5/side
Goal: Core stability
Hold every rep for 2 sec with arms extended
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