CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
400 m run, 500 m row or 1000 m bike
B.Mobility – PVC
As close as you can while maintaining lock out and retraction in the scap:
10 x front to back
10 x back to front
10 x around the world (per side)
C. Specific
3 sets
10 sec superman hold followed by 10 x superman reps
10 sec hollow hold followed by 10 banded hollow lat pull-downs
10 big kip swings*
* for newer athletes: use rubber bands around J-hooks or partner athletes up (to learn kipping motion)
* for more seasoned athletes: focus on bringing hips up as close to the pull-up bar as possible while maintaining straight arms
1-3 Bar mu / CTB / Pull-ups / Banded strict Pull-Ups
Gymnastics
A: Metcon (AMRAP – Reps)
5 rounds
200 m run
Max Unbroken Bar muscle ups
Rest 60 sec
Score: Total bar muscle ups
TC: 15 mins
Scaling options
Beginner
5 rounds
100-200 m run
7-10 Banded strict pull-ups
Rest 60 sec
Intermediate
5 rounds
200 m run
Max Unbroken CTB / Pull-ups
Rest 60 seconds
Metcon
B: Metcon (AMRAP – Reps)
EMOM 8
8 OHS 75/55 lbs + 6 Box jumps 30/24″
Rest 2 minutes
EMOM 8
6 Hang Squat Snatches 75/55 lbs + 6 Box jumps 30/24″
KG: 35/25
Score: Total reps completed
TC: 18mins
Scaling options
Beginner
EMOM 8
8 OHS @ light + 6 Box jumps/step-ups @ moderate
Rest 2 minutes
EMOM 8
4 Hang Squat Snatches @ light + 6 Box jumps/step-ups @ moderate
Intermediate
EMOM 8
8 OHS @ 65/45 lbs + 6 Box jumps @ 24/20″
Rest 2 minutes
EMOM 8
6 Hang Squat Snatches @ 65/45lbs + 6 Box jumps @ 24/20″
COMP
As written
Extra Accessory
Metcon (No Measure)
3 sets
12 Alternating Renegade Rows
8 Ring Face pulls
Goal: Upper pull strength reinforcement
Row = heavy