CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. General
‘Bring Sally Up’
with Box Step Ups
Perform a box step up every time the song says ‘Bring Sally Up’ and step down every time the song says ‘Bring Sally Down’
B. Mobility
Accumulate 25 Reps
Shoulder Extension Bridge
( Shoulder Extension Bridge )
C1. Specific Ring Muscle Ups
Adv:
5-10 High Ring Scap Pulls
5-10 High Ring Kip Swings
3-5 Low Ring Snap Pull Transition + Strict Ring Dip
Snap pull muscle up progression on low rings – YouTube 2-3 RMU
C1. Specific Ring Muscle Ups
Beg/Int:
3-5 False Grip Ring Rows
3-5 Low Ring Transition
Low Ring Transitions
3-5 Foot Assist Low Ring MU
Strict Ring muscle up progression, feet assisted
3-5 Banded Ring Dips
BANDED RING DIPS
C2. Specific Metcon
5 HPC @ Empty Bar
5 Step Ups @ Empty Bar
5 Box Jump or Step Overs
Bring Sally Up – Push Up Challenge with Timer
Muscle-ups (EMOMx5
– 30sec max rep Ring muscle ups
)
TC: 5 Minutes Score: Sum Total Reps
Scaling Options
Beginner
EMOMx5
0:30 max Banded Ring Dips
Intermediate
EMOMx5
0:30 max Low Ring MU progression or drill
B. Metcon (4 Rounds for time)
Every 3 minutes for 12 minutes
14 Hang Power Cleans
14 Alternating Front rack Step-ups
14 Box Jump Overs
Barbell @ 75/55
Box @ 24/20″
TC: 12 Minutes
Score: Sum Total Working Time
KG: 34/25
Scaling Options
Beginner
10 Hang Power Cleans
10 Alternating FR Step-ups
10 Box Jump
Barbell @ 45/35
Box @ 18/14″ (stack plates)
Intermediate
14 Hang Power Cleans
14 Alternating FR Step-ups
14 Box Jump Overs
Barbell @ 45/35
Box @ 24/20″
Accessory / Extra (Weight)
Accumulate 300′ of
Farmers Carry @heavy
Should be able to do only 50-100′ unbroken at a time.