CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3min Row or Bike @increasing intensity
B. Mobility
PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap
C. Specific
2 sets
@snatch grip
5 Good mornings
5 btn press
5 btn thrusters
5 Muscle snatch
5 OHS
Weightlifting
A: Metcon (Weight)
5 sets @60-65%
2 Snatch grip push press behind the neck
2 OH Squat
Score: Weight used across each set
TC: 15mins
Scaling options
Beginner & Intermediate & COMP
As written
Metcon
B: Metcon (Time)
5 rounds
15 Bar facing Burpees
16 Front Rack Lunges @95/65 lbs
Rest 30 seconds
Score: Total time
TC: 17mins
Scaling options
Beginner
5 rounds
8-10 Bar facing Burpees
16 Front Rack Lunges @light
Rest 30 seconds
Intermediate
5 rounds
10-15 Bar facing Burpees
16 Front Rack Lunges @75/55 lbs
Rest 30 seconds
COMP
5 rounds
20 Bar facing Burpees
50′ Front Rack Lunges @135/95
Rest 30 seconds
Extra Accessory
Metcon (No Measure)
DB Seated Strict Press
5 x 3 @Heavy
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