CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
3 rounds
30 Single Unders / 30 DU
10 Scap Pull Ups (bar or rings)
10 Plate Ground to Overhead
10-30 sec Support hold on rings
B. Mobility/Activation (2 Min)
Prone Shoulder Swimmers
Accumulate 3 sets of 10/10, focus on post chain tension and reaching well behind the ear with a straight arm.
C. Specific Metcon (6 Min)
2-4 Ring Muscle Ups -or- workout mod
6 KBS @ workout weight
30 Double Unders -or- workout mod
Weightlifting
Turkish Get Up (4×3)
Metcon
Metcon (Time)
4 rounds for time
8 Ring Muscle-ups
15 KBS 32/24 kg
75 Double-unders
TC: 18 Minutes
Score: Time
Scaling Options
Beginner
4 Rounds
4-6 Ring Row Muscle Ups -or- Strict Band Assisted Pullups
15 KBS @ 12/8
50 Single Unders -or- Penguin Taps
Intermediate L1
4 Rounds
6 Jumping RMU
15 KBS @ 24/16 kg
50 Double Unders
Intermediate L2
4 Rounds
1-3 RMU
15 KBS @ 24/16 kg
50 Double Unders
Extra Accessory
Upper Accessory (Checkmark)
Banded Pullup Burnout Ladder
Set 1: AMRAP with 2 med bands
Set 2: AMRAP with 1 med 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 12, or using lighter bands across.