CrossFit Illuminati – CrossFit
Warm-up
A. General
2 Rounds
60 Seconds Row/Bike/Run/Ski @Easy
5 Back rack elbow rotations
5 Front Squats @ ascending
10 Russian KBS
B. Mobility
banded lat stretch
2×10/10
B. Specific
3 sets
5 big kipping swings/hips to bar
10 plate g2oh
Gymnastics
A: Metcon (Time)
For time
50 KBS 24/16kg
30 Bar Muscle-ups
TC: 10 min
Score: Time
Scaling Options
Beginner
30 KBS @ 12/8KG
30 Assisted Strict Pull Ups
Intermediate
50 KBS @ 16/12KG
30 Jumping BMU
Perform
50 Cal Echo Bike
50 Bar Muscle-ups for time
Metcon
B: Metcon (4 Rounds for time)
E3MOM x 4
100 Double-unders
20 Step ups 24/20” + 1 x 50/35lbs
Active recovery on Bike or Rower in remaining time
KG: 22.5/15KG
Score: Times
TC: 16 min
Scaling Options
Beginner
E3MOM x 4
60 Single unders
16 step ups @ 20”
In the remaining time, active recovery on Bike or Rower
Intermediate
E3MOM x 4
60 Double unders or 100 Single Unders
20 step ups @ 24/20 @ 1×35/25
In the remaining time, active recovery on Bike or Rower
Perform
E3MOM x 4
100 Double unders
20 step ups @ 24/20 @ 1×50/35
In the remaining time, active recovery on C2 Bike in Calories
Extra Accessory
Metcon (Checkmark)
1. Banded external rotations
2 x 15/side
2. Banded lateral kicks
2 x 15/side