CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (3:00)
Jump rope practice
Call out
Singles
Slow Singles
Fast singles
Reverse single (rope goes backward)
DU practice
B. MOBILITY / ACTIVATION (1:00)
Scorpions
20 Alternating Scorpions
C1. SPECIFIC (10:00)
– Low Ring face pulls
– Low ring hip extension + pull back
– Low ring muscle up transition (kip / strict)
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– High ring pull back swings
– Ring muscle ups
C2. SPECIFIC METCON (4:00)
1-2 rounds
6 Wall Balls, Workout weight
20 SU or DU
6 DB snatch, Workout weight
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GYMNASTICS (6 Rounds for reps)
Ring Muscle ups
EMOM 6
2-6 Reps
TC: 6 Min
Score: Reps
Scaling options
Beginner
3 Low ring, False grip ring rows
Intermediate
3 Strict band assisted ring muscle ups / Low ring muscle up transition
METCON (AMRAP – Rounds and Reps)
Amrap 18 minutes
500m Row /1000m Bike / 300ml ski
60 DU
30 DB snatch 50/35 lbs x 1
Score: Rounds & Reps
TC: 18 Mins
KG: 25/15
Scaling Options
Beginner
20/17 Cal row
60 Single unders
20 DB snatch 25/15 lbs
Intermediate L1
30/25 Cal row
60 Single unders
30 DB snatch 35/25 lbs x 1
Intermediate L2
30/25 Cal row
30-60 DU
20 DB snatch 50/35 lbs x 1
ACCESSORY / EXTRA (Checkmark)
3 sets
20 Russian twists with med ball
20 Overhead sit ups with Med Ball
Core strength