CrossFit Illuminati – CrossFit
ROM WOD
Warm-up (No Measure)
https://app.romwod.com/routine/so-much-more-than-average-short
Warm-up
Old school (No Measure)
Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca
30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats
30 second couch stretch
30 second deep lunge
Metcon
Metcon (Time)
7 RFT
5 power snatches (135/95)
sub 45 second 200 m run
Scaling
This workout requires you to find a balance between speed and pacing. You want to rest as little as possible while still meeting the time requirement to avoid extra runs. Pick a run pace that requires a strong effort but is a few seconds slower than your max effort. Use the same load on the snatch that you would use for Grace or Isabel.
Intermediate Option
7 rounds for time of:
5 power snatches
1 sub-0:50 200-m sprint
Men: 115 lb.
Women: 80 lb.
Beginner Option
5 rounds for time of:
5 power snatches
1 sub-1:00 200-m sprint
Men: 65 lb.
Women: 45 lb.