CrossFit Illuminati – CrossFit
Warmup (Checkmark)
A. General
3 rounds
10 Banded good mornings
3 Inch worms
10 second Band pull apart hold in extension
B. Mobility
Tall kneeling banded internal rotation stretch
10/10 * Pause for 1 second at the top of each rep
C. Specific
Ring dip positions
3 unbroken sets
10-15 second ring support hold
5-10 second bottom of ring dip hold
The goal is to see the athlete lower into the dip hold from the support position with the hips traveling the same distance as the shoulders.
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Gymnastics
A: Gymnastics (Checkmark)
5 rounds for quality
15 Ring Dips
20 Band Pull apart
rest 1:00 between rounds
TC: 20 min
Score: Chackmark
Scaling Options
Beginner
5-7 Assisted Ring Dips
20 Band Pull apart
Intermediate
10 Assisted Ring Dips
20 Band Pull apart
Perform
N/A
Metcon
B: Metcon (Time)
“G.I. Jane”
For Time
100 Burpee Pull Ups
TC: 10 min
Score: Time
Scaling Options
Beginner
50 Burpee Jumping Pull Ups
Intermediate
75 Burpee Pull Ups/jumping pul ups
Perform
N/A
Extra Accessory
Conditioning (3 Rounds for time)
3 sets
2 rounds
1:00 Machine of Choice
6 Shuttle sprints @ 25’ (150′ Total)
Rest 2 minutes between sets