CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 sets
30sec Bike/Row/Ski/100m Run
5 btn press
10 Banded T pull aparts
B. Mobility
pvc work
C. Specific
2 sets
10 ring rows
5 x 1 1/2 press*
*Press to forehead and pause, back down to shoulders, TNG into a full press overhead. This is one rep.
Gymnastics
A: Metcon (AMRAP – Rounds and Reps)
Death by Strict press
EMOM @75%
1 strict press
2 strict press
3 strict press
Etc… until death
Score: Rounds + reps
TC: 10mins
Scaling options
Beginner
EMOM 10 mins
3-5 Strict press @moderate
Intermediate
As written
COMP
Death by HSPU
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 14 minutes
400 m run
40 Wall Balls 20/14 lbs
20 Ring Muscle-ups
Score: Rounds + reps
Scaling options
Beginner
Amrap 14
200 m run
30 Wall Balls @light
20 Ring rows + 20 Box dips
Intermediate
Amrap 14
400 m run
30-40 Wall Balls @20/14 lbs
20 Box transition muscle-ups
OR
20 Pull-ups/CTB + 20 Ring dips
COMP
Amrap 14 @80% effort
50 Cal Bike erg
40 Wall Balls @20/14
30 Ring Muscle-ups
Extra Accessory
Metcon (No Measure)
3 sets
10 Standing band pull apart
10 Standing Band pull down
Rest 60 seconds
()
You must be logged in to post a comment.