CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30 sec Row or Bike
30 sec Hanging on bar
B.Mobility
Mini band wall slide
10 repetition slow and controlled
C. Metcon Specific
5 x 4-8 reps of the Pistol progression @ ascending
Pistol Progression
High box step ups
Pistol to a box
Heel lock: https://youtu.be/RldhUF8Ezu0
Band assisted: https://youtu.be/ctu2K33Gxlg
Counter weight: https://youtu.be/odGxYBD3n6A
Heel elevated: https://youtu.be/YSNnLjvT95w
Gymnastics
A: Metcon (No Measure)
Bar muscle up Drills
3 sets
Everyone:
5 Scap pull + hollow body
https://youtu.be/iu7CjzonbZE
Beginner:
5-7 Beat swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow
Intermediate:
3-5 Hip to Bar
3-5 transitions
Advanced:
3-5 Explosive Arch to Hollow + hip to bar
1-3 Bar muscle ups:
Regular, weighted, jumping
Perform
strict ring muscle ups Practice 5mins
No dip ring mu
5 x 3-5 reps
Metcon
B: Metcon (Time)
10 rounds for time
8 Pistols
10 Burpees
TC: 15 min
Score: Rounds and Reps
Scaling options
Beginner
10 rounds
8 Air squats
8 Burpees
Intermediate
10 rounds
8 Heel lock Pistols
10 Burpees
Perform
As written
Extra Accessory
Metcon (Weight)
Good morning
3 x 10 @RPE 8/10
Rest