CrossFit Illuminati – CrossFit
Weightlifting
snatch warm up (No Measure)
200 m run
3 rds
15 air squats
10 hang muscle snatch
7 snatch grip back rack push press
A: Snatch (7 x 1 @85%+)
Rest 90 seconds between sets
Score: Max weight
TC: 15mins
Scaling options
Beginner
5 x 3 @Moderate
Rest 90 seconds between sets
Intermediate
As written
COMP
1 x 7 @ 70%
3 x 3 @ 80%
7 x 1 @85%+
Rest
10-20sec between reps
90sec between sets
Metcon
B1: Metcon (AMRAP – Rounds and Reps)
AMRAP 8mins
5 Deadlifts 275/185lbs
12 Pistols
Rest 2mins, then
B2: Metcon (Time)
3 rounds for time
5 Deadlifts 275/185lbs
12 Pistols
KG: 120/90
Score:
1. Rounds + reps
2. Time
TC: 18mins
Scaling options
Beginner
5 Deadlifts @Heavy
12 Air squats
Rest 2mins, then
3 rounds for time
5 Deadlifts @Heavy
12 Air squats
Intermediate
5 Deadlifts @225/155lbs
12 Box elevated pistols
Rest 2mins, then
3 rounds for time
5 Deadlifts @225/155lbs
12 Box elevated pistols
COMP
As written
Extra Accessory
Metcon (No Measure)
3 sets
60 sec Hip extension hold on GHD
5 Nordic ham curls
90 sec Rest
Metcon (No Measure)
3 sets
60 sec Hip extension hold on GHD
5 Nordic ham curls
90 sec Rest