CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
60sec Row
30sec Worlds 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
3 Snatch high pulls
3 muscle snatch
Then,
3 sets @ascending
3 Snatch balance
5 OHS
Weightlifting
A: Metcon (Weight)
3 sets @60-70%
1 Snatch balance
4 OH Squat
Score: Heaviest set
TC: 10mins
Scaling options
Beginner
3 sets @light-moderate
3 Snatch Grip Push Press*
4 OH Squat**
*If athlete has shoulder issues
go to standard Push Press
** Same idea for the squat, athlete with severe shoulder issues can back squat
Intermediate
3 sets @60-70%
1 Heaving Snatch Balance
3 OH Squat
COMP
As written
Metcon
B: Metcon (Time)
5 rounds for time
10 Pull-ups
10 Alternating DB Snatch 1×50/35lbs
50 Double unders
KG: 22.5/15
Score: Time
TC: 12mins
Scaling options
Beginner
5 rounds
10 Banded Lat Pull Down
10 Alternating DB Snatch @light
50 SIngle Unders*
*Attempt a double under every 10 reps
https://www.youtube.com/watch?v=DPanxsoDsTQ
Intermediate
5 rounds
6 Pull Ups
10 Alternating DB Snatch @35/25 lbs
50 SIngle or 30 Double unders
COMP
As written
Extra Accessory
Metcon (Weight)
3 sets
3/3 Turkish get up @mod
20 Sky touches feet on bench
Goal: Shoulder stability + Core endurance
TGU: You can’t get more full body than this.
Sky touches target the upper abs and this specific movement is great to help athlete progress towards movement such a the TTB and the BMU
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