CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
Tabata
– Plate hops
– Plate ground to overhead @25/15 lbs
– Bear crawl
– Burpee
Tabata = 4×20 sec on / 10 sec off (
4 sets on each, not 8)
B. Mobility
Puppy dog pose
1 minute
10 hollow rocks
10 supermans
C. Ring mu skill practice
Skill practice options
Beginner:
-False grip ring row
-Muscle up, sit-up drill (first)
https://youtu.be/y001018-p8A
-Floor Transition ring mu
Intermediate:
-Banded slingshot muscle up
https://youtu.be/4Dgy_b28Olg
-Hips to rings
-Box transition ring mu
Advanced:
-Low ring snap back pull + mu
https://youtu.be/8hyFclpW8hM
-Towel ring mu (pinch between feet)
-Medball weighted ring mu (between feet)
Gymnastics
A: Metcon (Time)
For time
30 Ring Muscle-ups
*Every time you break complete 20/16 Cal row
Score: Time
TC: 12mins
Scaling options
Beginner
30 Pull variation
30 Push variation
*Every time you break complete 16/12 cal row
*Pull variations: Pull-up, ring rows, jumping pull-up, ect…
*Push variations: Ring dip, Bench dip, Push-up, ect…
Intermediate
30-50 Box transition ring mu
*Every time you break complete 20/16 cal row
COMP
For time
50 Ring mu
*Every time you break complete 20 cal row
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
10 TTB
10 Box Jumps 24/20″
Score: Rounds + Reps
Scaling options
Beginner
8 Hanging Knees to Chest
10 Plate Jumps @Moderate
Intermediate
10 Toes to Eye Height
6 Box Jumps @24/20″
COMP
As written
Extra Accessory
Metcon (No Measure)
KB around the worlds
4×10