CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
400m Run
5 Inchworms
200m Run
7 mini band wall slides
100m Run
10 ring rows or pull ups
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
Metcon
A: Metcon (Time)
4 rounds for time
400m Run
10 Ring Muscle-ups
500m Row
10 Wall Walks
TC: 30 min
Score: Time
Scaling Options
Beginner
4 rounds for time
Run 200m
15 Jumping Pull Ups
Hand Elevated Push Ups
Row 400m
10 Inch Worms
Intermediate
4 rounds for time
Run 400m
10 Pull Ups
8 Ring Dips
Row 500m
5 Wall Walks
Perform:
3 rounds
10 Ring Muscle-ups
400m Run
Rest 1:1
3 rounds
10 Bench Press 185/125lbs
A2: Metcon (3 Rounds for reps)
3 rounds
Partner A: 400m Run
Partner B: Max Ring Muscle-ups
then partners Switch station
right into
Partner A: 500m Row
Partner B: Max Wall walks
then partners Switch station
Score, RMU & Wall walk reps per round
Extra Accessory
Metcon (Checkmark)
Prone angels
3 rounds
60 seconds Max reps
60 seconds rest