CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
Chipper:
20 Up Downs
15 Hollow Ups
15 Arch Ups
10 Ring Rows
5 Inchworms
B. Mobility/Activation (2 Min)
Banded Cat Cow
Accumulate 20-30 reps against a moderate band. Focus on finding the end range for each rep in flexion and extension.
C1. Specific Gymnastics (2 Min)
2 Rounds
0:20 Dead Hang
10 Scapular Pull Ups
C2. Specific Metcon (8 Min)
15-20sec High Plank Hold
3 Sets: 1 Kick Up + 10sec Extended Wall Plank
-then-
6-8 CTB -or- workout mod
3-4 Wall Walks -or- workout mod
Gymnastics
Chest-to-bar Skill (Checkmark)
All levels
– Kip Swings
– Kip + Hip Pop
– Kip + Hip Pop + Pull
– Kipping PU (linked reps, can also be CTB here)
Intermediate/Adv
– Kipping CTB (pausing)
– Kipping CTB
– Butterfly CTB
TC: 14 Minutes
Score: Checkmark
Scaling Options
Beginner/Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
2-4-6-8-10…. CTB
1-2-3-4-5…. Wall Walks
TC: 12 Minutes
Score: Rounds + Reps
Scaling Options
Beginner
2-4-6-8-10…. Ring Rows
1-2-3-4-5…. Open Scaled Wall Walks -or- Inchworms
Intermediate L1
2-4-6-8-10…. Box Assisted CTB
1-2 Wall Walks per round
Intermediate L2
1-2-3-4-5… CTB
1-2-3-4-5…. Wall Walks
Extra Accessory
Upper Accessory (No Measure)
Pullup Accessory:
Banded Pull-up Burnout Ladder
Set 1: AMRAP with 2 medium bands
Set 2: AMRAP with 1 medium band
Set 3: AMRAP with 1 light-medium band
Set 4: AMRAP with 2 light bands
Set 5: AMRAP with 1 light band
Don’t be alarmed if your reps per set go down dramatically as you move through the 5 sets. Aim to start with a band setup that allows for 15-20 reps, and finish with a band setup that allows for 3-5 Reps on the final set. Goal is more reps than last week, Week 14, or using lighter bands across.