CrossFit Illuminati – CrossFit
Warm-up
A. General
2 sets
30 second Bike/Row/Ski
10 rotating scorpions
10 scap pulls
B. Specific Activation
3 sets
20 Hollow rocks
5 Aggressive Ring or bar beat swings
C. Specific Skill work
3×3 MU transitions
Gymnastics
A: Metcon (4 Rounds for reps)
4 sets
3 DB Glute Bridge Floor Press 2×50/35lbs
3-5 Ring Muscle-ups
5-7 Strict Ring dips
KG:22.5/15 KG
TC:15 min
Score: Reps
Scaling Options
Beginner
3 DB floor Press 2×20/10lbs
3-5 Ring row/Assisted strict pull ups
5 Bench Dips
Intermediate
3 DB Glute Bridge Floor Press @2×35/25
3-5 Band Assisted Strict RMU
5-7 Assisted Ring Dips
Perform
5 sets
3 Bench press @Heavy
3-5 Ring muscle ups
5-7 Strict Ring dips
Rest 3mins
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
6 Power cleans (135/95)
10 TTB
60 Double-unders
TC: 14 min
Score: Rounds and Reps
Scaling Options
Beginner
6 clean @light
10 Hanging Knee Raises
40 Single-unders
Intermediate
6 clean
10 Toes to Eye Level
60 Single-unders or 30 Double Unders
Perform
6 DB clean @2×70/50 lbs
10 TTB
60 Double-unders
Extra Accessory
Metcon (Weight)
Neutral grip DB Skull crushers
3 x 15 reps
Rest 60 seconds between sets