CrossFit Illuminati – CrossFit
Warm-up
A. General
15sec Dead Hang
10 Air Squats
5/5 Straight Leg March
15sec Dead Hang
10 Feet Together Squats
10 Ring Rows
15sec Dead Hang
5 Deck Squats
5 I nchworm to Pushup
B. Mobility
Banded Cat Cow
Accumulate 20-30 reps against a moderate band. Focus on finding the end range for each rep in flexion and extension.
C2. Specific Metcon
5/5 Eccentric Only Pistols
5/5 Band Assisted Pistols
4-6 Pistols -or- workout modification
-then-
6 Pistols
4 V-Ups
2 Bar Muscle Ups
4 V-Ups
6 Pistols
Gymnastics
Gymnastics (Checkmark)
Bar Muscle Up Skill
Straight Arm Press focus
– Hollow PVC Straight Arm Press Down
– Low bar hip to bar
– Kip Swings + hip drive / Kip swing
– Hip to bar
– Box or Low Bar MU
TC: 14 Minutes
Score: Checkmark
Scaling Options
Beginner/Intermediate
As written
Metcon
Metcon (Time)
For Time
40 Pistols
30 V-Ups
15 Bar Muscle-ups
30 V-Ups
40 Pistols
TC: 12 Minutes
Score: Time
Scaling Options:
Beginner
For Time
20 Pistols to High box
15 Toes to Rig
10 Jumping Bar Muscle Up
15 Toes to Rig
20 Pistols to High Target
Intermediate L1
For Time
20-30 Band Assist Pistols
30 V-Ups
10 Jumping Bar Muscle Ups
30 V-Ups
20-30 Band Assist Pistols
Intermediate L2
For Time
12-15 Pistols
30 V-Ups
3-5 Bar Muscle Ups
30 V-Ups
12-15 Pistols
Extra Accessory
3 sets
30 Band Pull Aparts
30 Banded Lat Pull Downs