CrossFit Illuminati – CrossFit
Warm-up
A. General
400m Jog
B. Mobility
Prone PVC shoulder dislocates
10 reps
https://youtu.be/JEWmoIwYUb0
C. Specific Prep
3-5 Ring beat swings*
3-5 Transition mu**
Technique
Technique Thursday (Checkmark)
Strict Ring muscle ups
Progressions
False Grip:
– False grip ring rows
Transition:
– Strict ring muscle up pull downs
– Ring row muscle up
Strength:
– Band assisted string RMU
– Negative RMU, band assisted or self spotted / – Ring row muscle up negative
Metcon
0:00-10:00 (AMRAP – Rounds and Reps)
Run 1 mile (1.6km)
then
Max rounds of “Strict Nate”
2 Strict RMU
4 Strict HSPU
8 KBS 32/24kg
rest 2 minutes
12:00-18:00 (AMRAP – Rounds and Reps)
Run 800m
Max Round of “Strict Cindy”
5 Strict pull ups
10 Push-ups
15 Air squats
TC: 18 minutes
Score: Rounds and reps for each time windows
Scaling Options
Beginner
Jog 400-800m
2 strict band assisted pull ups
4 DB strict press
8 Russian KBS
—-
Jog 200-400m
5 Ring Rows
5 Hand elevated / Band assisted push ups
10 air squats
Intermediate
Run 1000m
2 Band assisted Strict RMU
4 Pike HSPU
8 KBS @ 24/16kg
—-
Run 800m
“Strict Cindy”
5 Band assisted Strict pull ups
7 push ups
15 air squats
Extra Accessory
Core (Checkmark)
3 sets
10 Weighted hollow up
20 sec Weighted hollow body rocks
30 secWeighted Hollow body hold
Rest 30-60 seconds
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