CrossFit Illuminati – CrossFit
Warm-up
A. General
3 rounds
30 sec Row
30sec of:
RND 1: Banded air squats*
RND 2: Reverse plank
RND 3: Box jump + step down
* https://youtu.be/HkqVZcTlcPo
B. Mobility
Quadruped rear shoulder stretch
30 sec/side
https://youtu.be/eYovIztVZos
C1. Transition MU progression
https://youtu.be/Ah9qeX_cM0I?si=mryjkCSuL-678lx6
– Ring row
– Kipping ring pull back / ring row
– Muscle up transition pronated & False grip
– Jumping low ring RMU
C2. Specific
3 sets
9 Hollow banded lat pull downs
5 box jumps @ ascending*
3 burpee box jumps @ same height as above.
1-3 RMU transition progression / RMU
Metcon
Metcon (5 Rounds for time)
5 rounds for time
10 Box jumps 30/24″
5 Burpees Box jumps 24/20″
6 Ring muscle-ups
Rest 60 seconds between rounds
TC: 15 minutes
Score: Each set for time
Scaling Options
Beginner
10 Box jumps @ 16/12″ or plate jumps
5 Burpees to target
6 Supinated ring rows
Intermediate
10 Box jumps @ 24/20″
5 Burpees Box jumps @ 24/20″
6 Low ring feet assisted RMU or Kipping C2B pull ups
Conditioning
Conditioning (Calories)
Row/Bike/Ski/Run
10 rounds
20 sec @ HARD effort
40 sec Rest
Extra Accessory
Shoulder Health (Checkmark)
Banded internal rotations
2 x 10/arm
Banded external rotations
2 x 10/arm