CrossFit Illuminati – CrossFit
Warm-up
A. General
3:00 Row, each min increasing pace
-then-
1-2 rnds
10 Beat Swing on rings on bar
10 Wallball Squats
10 Empty bar/ PVC muscle cleans
B. Specific Metcon
@ empty barbell
5 Muscle Cleans
2×2 Power Cleans building to workout weight
-then-
6 Cal Row
5 TTB -or- workout mod
4 Wall Ball Shots @ workout weight
3 Cleans @ workout weight
2 Ring Muscle-Ups -or- workout mod
Gymnastics
Gymnastics (Checkmark)
Low Rings:
– False Grip Ring Rows
– Ring Dip/Jumping Ring Dip
– Strict Ring Row Muscle Up
High Rings:
– Jumping RMU
– Ring Kip Swings
– Kip Swing + Snap Pull
– RMU
TC: 14 Minutes
Score: Checkmark
Scaling Options
Beginner/Intermediate
As written
Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
TC: 14 Minutes
Score: Rounds + Reps
KG: Cleans @ 61/43, Medball @ 9/6
Scaling Options
Beginner
40 Cal Row
30 Strict Hanging Knee Raise
20 Wall Ball Shots @ light
10 Cleans @ 65/45lbs
5 Strict Band Assisted Pullups -or- Ring Row Muscle Up
Intermediate
60 Calorie Row
50 Hanging Knee Raises
40 Wall Ball Shots @ 14/10lbs
30 Cleans @ 95/65lbs
20 Pullups -or- Jumping Pull Ups -or- Jumping RMU
Extra Accessory
Accessory (Weight)
Iso Dynamic Bent Over Row
3 x 6/6 @ Heavy