CrossFit Illuminati – CrossFit
Warmup (Checkmark)
A. General
Continuous Tabata
*2 intervals per movement
-Bike, Ski, or Row
-Beat swings
-Scap pulls
-Hanging Leg raises (to L-sit)
B. Activation
2 sets
-7 Banded W-Y
-7 Banded T pull aparts
-7 Banded DB press’s
*Mini band around the elbows. Have athletes actively press out against the bands to create torque in the shoulder.
C. Specific (Metcon)
Low ring snap pulls:
5 x 1-3
– Between each set complete 5 cal row.
(Athletes areencouraged to make the angle on the rings harder and harder each round.)
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Gymnastics
A: Gymnastics (Time)
A. Gymnastics
21-15-9
Strict HSPU
1:30 recovery machine of your choice between sets
Scaling Options
Beginner:
15-12-9
Banded pike HSPU or DB Strict press, seated
Intermediate:
Each set performed in max 3 sets
or
1:20, 1:00, 45 sec caps of HSPU
Perform:
21-15-9
Cal Row
Strict hspu
Rest 1:1
15-12-9
Cal Assault bike, arms only
Deficit hspu
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Amrap 15
20/16 Cals
9/6 Ring mu
TC: 15 min
Score: Rounds and Reps
Scaling options:
Beginner:
12/8 Cals
6 Assisted strict pull ups
Intermediate:
20/16 Cals
5/4 False grip Ring pull ups or Band assisted SRMU
Perform:
30/25 Cal Row
12/9 Ring mu
Extra Accessory
Accessory (Checkmark)
4 sets
12 Bent over DB Row (Neutral grip)
12 alternated Elbow plank + knee to elbow**
Rest as needed between sets
**On floor or on Swiss ball
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