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
3 Power snatch balance
3 High hang power snatch (pockets)
3 Low hang power snatch (below knee)
3 Tempo Power snatch
Demo for all movements: https://youtu.be/ic2JJcFZv4s
Weightlifting
A: Power Snatch (EMOM 12minutes)
EMOM 4
5 TNG @55%
EMOM 4
3 TNG @65%
EMOM 4
1 @75% + Ascending
Score: Heaviest weights
TC: 12 mins
Scaling options
Beginner
EMOM 12
5 reps @Ascending to moderate load
Intermediate
As written
COMP
3 rounds, each for time
9 TNG @55%
6 TNG @65%
3 TNG @75%
Rest 1:1
Metcon
B: Metcon (Time)
5 rounds for time
12 Push press 115/75lbs
24 Double-unders
Kg: 50/40 lbs
Score: Time
TC: 8 mins
Scaling options
Beginner
5 rounds
12 Push press @light
24 Single unders
*Attempt a double under every 12 reps
Intermediate
5 rounds
12 Push press @95/65 lbs
12 Double unders
COMP
5 rounds
12 Push press 115/75 lbs
24 Double unders
Then,
6 Min Recovery on Ski erg
Extra Accessory
Metcon (No Measure)
Neutral Grip Ring pull-up + wide finish
3 x RPE 8*
Hold 1 seconds at peak contraction
Rest 90 sec between sets
*RPE 8 come down 1-2 reps before failure
Goal: Shoulder health
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