CrossFit Illuminati – CrossFit
Warm-up
A. General
2-3 rounds
1:00 Machine
10 Pike up/knee tucks, feet on rower
5 Inchworm push ups
B. Activation
2 sets
5 Scap pull ups
5 Strict chin ups/5 supinated ring rows
5 Hanging knee raises, strict
C. Specific
1-2 sets
5-10 Rope rows, switching hand on top
5-10 Hanging knee raises on rope
Then practice drills
Gymnastics
Gymnastics (Checkmark)
Rope Climb Skill
Spanish wrap
J-hook
Heel Lock
Scaling Options:
Beginner
Lying to standing Rope pull
– On ground
– Feet elevated, onto box
TC: 10 Minutes
Score: Checkmark
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
1 Rope Climb
10 V-ups
12/9 Cal Row
TC: 15 Minutes
Score: Rounds + Reps
Rx+ perform TTB in place of V-ups
Scaling Options
Beginner
AMRAP 15
2-4 Rope hang knee raises
8 Lying Toes to Rig
9/6 Cal Row
Intermediate
1/2 Rope Climb
-or-
1 Jump+Lock+Stand
10 V-ups
12/9 Cal Row
Extra Accessory
Upper Accessory (Checkmark)
Prone angels
3 x 60 seconds effort
Rest 60 seconds between sets