CrossFit Illuminati – CrossFit
WARM UP (No Measure)
A. GENERAL (8 min)
In teams of 2, Amrap 8 minutes
Athlete 1 Bikes/rows
Athlete 2 completes
10 Air squats
7 Empty bar push press / press
5 Hollow body lat pull downs
Swap places when athlete is done the hollow body lat pull downs
B1. SPECIFIC (BMU) (8 min)
– 5 Scap pull ups
– 5 Hanging to Hollow body
– 5 Beat swings
– 5 Kip swings
– 5 Hip to bars / Low bar hip to bar
Low bar: https://youtu.be/IR-pRM3yN_8
Swinging: https://youtu.be/ar7eCO3Fdnw
– 1-5 BMU / Jumping bar muscle ups High Bar: https://youtu.be/9vRM8p8KXpk
– Jumping BAr muscle ups low bar: https://youtu.be/MGYZR4vAWD0
C. SPECIFIC (4 min)
4 Empty Bar thrusters
4 Light Thrusters, pause at top (focus on coordination of bar return)
4 Thrusters slightly heavier
4 Thrusters @ workout wright
—
20 sec machine
3 Thrusters
1 Bar muscle up / Kipping C2B or Pull ups or modification
METCON (Time)
10 Rounds
9 Cal Fan bike / Machine
6 Thrusters 135/95 lbs
3 Bar Muscle up
Rest 30 seconds
TC: 26 minutes
Score: Time including rest
KG: 60/43
Scaling Options
Beginner
8 rounds
9 Cal Fan bike / Machine
6 Thrusters 65/45 lbs
3 Jumping Bar muscle ups
Intermediate L1
9 Cal Fan bike / Machine
6 Thrusters 135/95 lbs
3 Jumping Bar Muscle up
Intermediate L2
9 Cal Fan bike / Machine
6 Thrusters 135/95 lbs
1 Bar Muscle up
TEAM WOD (Time)
10 Rounds
9 Synchro Thrusters 115/75 lbs
9 C2Bs / 3 BMU
—
Rest 2:00
—
10 Rounds
9 Cal Machine / Partner
TC: 35 minutes
Score: Time on both parts
KG: 53/34
Scaling Options
Beginner
Jumping pull up or Ring rows
ACCESSORY / EXTRA (Checkmark)
100 hollow body rocks
Isometric core endurance