CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
400m Run
5 Inchworms
200m Run
10 box dips
100m Run
15 ring rows
https://youtu.be/67jI0e8x2T8
B. Specific
2 sets
50′ A skips + 50′ Sprint
50′ Butt kicks + 50′ Sprint
9 Hollow banded lat pull downs
3-5 reps on the Ring mu progression
Ring mu progression:
Beginner
https://youtu.be/QYFJ108HOC8
Intermediate
https://youtu.be/vs_ZlCrxfQ4
Advanced
Box supported mu
Metcon
A: Metcon (Time)
For time
5 rounds
10 Ring Muscle-ups
400m Run
Score: Time
TC: 25mins
Scaling options
Beginner
For time
5 rounds
10 Jumping pull-ups@2sec down + 10 Box dips
200m Run
Intermediate
For time
5 rounds
10 Box supported ring Muscle-ups
400m Run
COMP
For time
6 rounds
5 Ring Muscle-ups
200m Run
Rest 1:1
3 rounds
10 Bench Press @185/125
400m Run
A2: Metcon (Time)
For time
5 rounds
20 Ring Muscle-ups
400m Partner Carry
*Partners will work one at a time on the rings to complete 20 total ring muscle ups and then run together one partner must always be carrying the other. (For a COVID friendly version partners can run together carrying a medicine ball).