CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises
(from childs pose)
B. Ring Muscle up skill practice
3 x 3-7 reps
Beginner:
-False grip ring row
-muscle up, sit-up drill*
-Floor Transition ring mu
* https://youtu.be/y001018-p8A
Intermediate:
-Hips to rings: https://youtu.be/7stNokLb2Ts
-Box transition ring mu: https://youtu.be/spafzsIBzzI
Advanced:
-Snap back ring beat swing*
-Towel ring mu (pinch between feet)
*https://youtu.be/1ZY8zB143pw
Gymnastics
A: Metcon (AMRAP – Rounds)
“Small Apollo”
Get to 30 RMU in as little UB sets as possible
TC: 15 min
Score: Number of sets
Scaling options
Beginner:
In as few sets as possible
30 Ring Rows
30 Bench Dips
Intermediate
In as few sets as possible
20 Band assisted Strict RMU dips (Seated)
or 30 pull ups plus 30 ring dips
Perform:
“Apollo”
Get to 50 ring mu in as little sets as possible
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
10-20-30-40-50-…
Double-unders
9-12-15-18-21
Thrusters 95/65 lbs
KG: 45/30 KG
TC: 10 min
Score: Rounds and Reps
Scaling Options
Beginner
Single unders
Thrusters @ empty bar
Intermediate
DU or SU
Thrusters 75/55 lbs
Perform
Amrap 10
2-4-6-8-10-12…
Burpee box jump over @30/24″
Thrusters @95/65 lbs
*Burpees are box facing
Extra Accessory
Metcon (Checkmark)
3 sets
10 Body Saw
30 Band lat pull down @light band
Rest as needed between sets