CrossFit Illuminati – CrossFit
Warm-up
A. General Activation
4 rounds
3 x 50’ shuttles (25/25)
6 burpees
6 plate ground to overhead
Then
Gymnastics
5 Hollow banded lat pull downs
3 scap pulls
3 beat swings
B. Mobility
banded wall slides
2×10
C. B mu skill progression
3 sets
Beginner:
5-7 Beat swings
5-7 Box Lat to fly
*Focus on timing the positions of arch to hollow
Intermediate:
3-5 hips to bar
Advanced:
3-5 Explosive Arch to Hollow + hip to bar
https://youtu.be/qXWM8cvcylk
1-3 Bar muscle ups:
Regular, weighted, jumping
Gymnastics
Gymnastics (AMRAP – Reps)
EMOM 8minutes
1-4 Bar Muscle Ups
TC: 8 mins
Score: Reps
Scaling Options
Beginner:
2 Jumping BMU on low bar
Intermediate:
Odd- Hip to bar
Even- Jumping BMU
Perform
EMOM 8
Min 1: 1-4 Ring mu
Min 2: 1-4 Bar Muscle-ups
Metcon
Metcon (Time)
6 rounds for time
15 Burpees
3 Power Cleans 185/135lbs
TC: 12 Minutes
KG: 85/60
Score: Time
Scaling Options
Beginner
10 Burpees
3 Power Cleans @ 75/55lbs
Intermediate
15 Burpees
3 Power Cleans @ 155/105lbs
Perform
6 rounds
200m Row
3 Power cleans @75%
Extra Accessory
Accessory (Checkmark)
3 sets
12 Band Face pulls
12 Band pull overs
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