CrossFit Illuminati – CrossFit
Warm-up
A. General
1 min shuttle runs, easy
5 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises
* bent over*
https://youtu.be/67jI0e8x2T8
B. Ring Muscle up skill practice
3 x 2-4 reps
Beginner:
-False grip ring row
-Ring muscle up pull downs
https://youtu.be/-Hc-3AzobrQ?si=nWG8opgTeqCoAZmF
Intermediate:
-Snap back ring beat swing
https://youtu.be/1ZY8zB143pw
-Box transition ring mu: https://youtu.be/spafzsIBzzI
Advanced: do one set of these drills then move onto to practice sets of RMU
Gymnastics
30 Muscle-Ups (Time)
30 muscle-ups for time
TC: 10 minutes
Score: Time
Scaling options
Beginner
6 sets
3 Strict chin ups
10-20 support on rings/parallettes
Intermediate
30 low ring, feet assisted RMU
6 sets
6 Strict chin ups
10-20 support on rings/parallettes
Perform
Apollo
Get to 50 ring mu in as little sets as possible
Metcon
Metcon (AMRAP – Reps)
AMRAP 10 mins
50 Double-unders
8 TTB
1 Thruster 135/95 lbs
50 DU
8 TTB
2 Thrusters 135/95 lbs
50 DU
8 TTB
3 Thrusters 135/95 lbs
etc…
Score: Total thruster reps
KG: 60/43
Scaling options
Beginner
50 single-unders
8 Abmat situps
Thrusters @ 45/35 lbs
Intermediate
50 DUs
8 Swinging leg raises/4 TTB
Thrusters @115/75 lbs
Perform
50 DUs
8 GHD sit-ups
Thruster @135/95 lbs
Extra Accessory
Core (Checkmark)
Hollow body hold
5 x 30-60 second
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