CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60sec Row
5 Banded OHS
10 Deep squat band pull a parts
B. Mobility
PNF lat stretch on floor
5 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Specific
3 Tall Snatch high pulls
3 Hang Snatch high pulls
3 OH Squats
3 Snatch Balance
3 Tempo snatch- Receiving the bar lower each rep.
Weightlifting
A: Snatch (8 x 2 65-85%)
Starting @ 65% work up to 85%
TC: 16 min
Score: Weight
Scaling Options
Beginner
Snatch w/ same weight across
Intermediate
As Written
Perform:
Squat Snatch + OH Squat + Squat Snatch
1 x (1+1+1) @65%
2 x (1+1+1) @75%
1 x (1+1+1) @80%
1 x (1+1+1) @77%
1 x (1+1+1) @82%
1 x (1+1+1) @80%
1 x (1+1+1) @85%
Rest 2-3 minutes between sets
Metcon
B: Metcon (Time)
6 rounds for time
15 TTB
9 Deadlift 225/155 lbs
6 Ring dips
KG: 100/70 KG
TC: 15 min
Score: Time
Scaling Options
Beginner
6 rounds
15 Hanging Knee Raise
9 Deadlift @moderate
6 Hand Elevated Push Ups
Intermediate
6 rounds
15 Toes To Eye Level
9 Deadlift @185/125 lbs
6 Toe Assisted Ring dips
Perform
As written
Extra Accessory
Metcon (Checkmark)
Hip extension on GHD
3 x 12*
Rest 60 seconds between sets
* Hold every rep for 2 sec at the top
Goal: Posterior chain & Core endurance