CrossFit Illuminati – CrossFit
Warm-up
A. General
4 Rounds
60 Seconds Row/Bike/Run/Ski @Easy
25′ Bear Crawl
10 Russian KBS
B. Mobility
Banded lat pull downs
2×10 each side
Gymnastics
A: Metcon (Time)
For time
50 KBS 24/16kg
30 Bar Muscle-ups
TC: 10 min
Score: Time
Scaling Options
Beginner
30 KBS @ 12/8KG
30 Assisted Strict Pull Ups
Intermediate
50 KBS @ 16/12KG
30 Jumping BMU
Perform
50 Cal Echo Bike
50 Bar Muscle-ups for time
Metcon
B: Metcon (Time)
4 rounds for time
6 Wall walks
100′ Double DB front rack walking lunges 2×50/35lbs
Active recovery 2 minutes between rounds on any machine or walk
* RX+50’ HS walk
KG: 22.5/15 KG
TC: 20 min
Score: Time
Scaling Options
Beginner
10 Inch Worms
100′ Double DB front rack walking lunges 2×25/15lbs
Intermediate
3 Wall Walks
100′ Double DB front rack walking lunges 2×35/25lbs
Perform:
Gymnastic conditioning
2 x Amrap 4
25′ HS walk
25′ Double DB Front rack lunges
Rest 2 minutes between each amrap
Extra Accessory
Metcon (Checkmark)
3 sets
5 Banded Y
5 Banded T
5 Banded M
Hold every repetition of 5 seconds at peak contraction
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