CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30 sec Row
30sec on
air squats
Reverse plank
Double unders
B. Mobility
Quadruped rear shoulder stretch
30 sec/side
https://youtu.be/eYovIztVZos
C. Specific
2 sets
9 Hollow banded lat pull downs
7 Transition muscle ups
Transition mu progression
Beginner:
Floor transitions, knees bent o
https://youtu.be/QYFJ108HOC8
Intermediate:
Floor, legs straight
https://youtu.be/vs_ZlCrxfQ4
Advanced:
Box
Advanced +:
5 x (1 box transition mu + 2 pause ring dips)
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM 6mins
3 Ring Muscle-ups
Max double unders
Score: Total cals
Scaling options
Beginner
EMOM 6mins
3-5 Russian dips*
Max double unders
*Set up two boxes and have athletes use their feet on the floor as support
https://youtu.be/8BkJ3UgngX8
Intermediate
EMOM 6mins
3-5 Russian Dips or Box supported ring mu
Max double unders
COMP
10 rounds, each for time
3 Ring Muscle-ups
max triple unders
Metcon
B: Metcon (Time)
3 rounds for time
15 Bar facing Burpees
400m Run
15 OH Squats 115/75 lbs
Score: Time
TC: 15mins
Scaling options
Beginner
3 rounds
8-12 Bar facing Burpees
200m Run
15 OH Squats @moderate
Intermediate
3 rounds
12-15 Bar facing Burpees
400m Run
15 OH Squats @9565 lbs
COMP
3 rounds for quality
15 Bar facing Burpees
400m Run
15 OH Squats @115/75
Extra Accessory
Metcon (No Measure)
3 rounds
5-10 Ring Dips
10 Lu raises
Rest 60 seconds
Goal: Upper body strengthening
Just move smoothly here. No rush. Hips AND shoulders should move down and up on the Ring Dips.
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