CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 sets
30 seconds Row @Low intensity
3 breaths Prayer stretch with foam roller
(Contract on the inhale, relax + lengthen on the exhale)
https://youtu.be/9LJDGUulS_8?t=418
5 Btn press
C. Snatch drills (Pre-Metcon)
Pull + cycling:
Focus on a strong, positionally sound first pull with full contraction in the upper back. Use this to launch the bar without ever allowing any slack throughout the entire drill, the key is to maintain continuous tension on the bar.
3 unbroken sets @Ascending
2 snatch deadlifts
2 Hang snatch
2 Power Snatch
Weightlifting
A: Shoulder Press (8×3 @65-70%)
Every 90 sec for 12 minutes
3 Pause Strict Press* @65-70%
*1 second pause at forehead level on the way down (eccentric phase)
Score: Weight used across each set
Scaling options
Beginner
Strict Press
3 Reps @ Moderate
Intermediate & COMP
As written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
5 Power Snatch 135/95lbs
200m Run or Row
20 Wall Balls 20/14lbs
Kg: 60/40 + 10/8
Score: rounds + reps
Scaling options
Beginner
5 Power Snatch @Light Moderate
150m Run or Row
10 Wall Balls @ Moderate
Intermediate
5 Power Snatch @115/75 lbs
200m Run or Row
15 Wall Balls @20/14lbs
COMP
As written @185/135 lbs
Extra Accessory
Metcon (Weight)
Turkish Get up
4 x 3/3 reps unbroken
Goal: Shoulder stability
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