CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity

-1 min Row or Bike

-30sec Banded lat pull-downs

-30sec Hollow body rocks

B. Specific

Ring Muscle up progression

2 sets:

Beginner:

-5-8 False grip Ring rows

-5-8 Pause ring dips/Hand release push-ups

Intermediate:

-1 Ring mu negative as slow as possible

-3-5 Ring beat swings

Advanced:

-Snap back pull + Ring mu

3 + 1

C. Specific (Metcon)

10/7 cal row @ sprint

10 Muscle snatches

7/5 cal row @ sprint

7 Power Snatches

Gymnastics

A1: Metcon (AMRAP – Reps)

Part A – 3 mins

Max Ring Muscle-ups

A2: Metcon (Checkmark)

Part B: Progression 1- 10 min

4 x X%

Rest as little as possible between unbroken efforts.
Max rep > 20 = 30%

Max rep 10-20 = 40%

Max rep 5-10 = 50%

Max rep < 5 = 10 reps Box or Band Assisted
Box assisted: https://youtu.be/spafzsIBzzI

Perform

N/A

Metcon

B: Metcon (3 Rounds for time)

Every 7 minutes for 3 rounds

2 rounds

400 m run

12 Hang Power Snatch 95/65 lbs
KG: 45/30 KG

TC: 21 min

Score: Fastest Set of 2 Rounds

Intermediate

400 m run

12 Hang Power Snatch @ 75/55 lbs

Extra Accessory

Metcon (Checkmark)

Every 90 seconds x 6

6 Slam balls

10 Bent over Rows @moderate