CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
10/8 Cal row
15-20 seconds in a deep Goblet Squat
20 Plate in and out
B. Activation
3 sets
10 Alternating Bird dogs
5/5 Single leg glute bridge
5 Box jumps @ Tall
C. Ring mu prep(pre-metcon)
Beginner:
Ring rows, find appropriate angle
Ring dips (or sub), find appropriate degree of difficulty
intermediate
hips to bar or rings
Advanced:
Swing on rings
RMU reps, 2-3
Weightlifting
A: Back Squat (5 x 6 @78% + 4 sec eccentric)
TC: 15 min
Score: Weight
Scaling Options
Beginner
5×6 @ RPE 5-6 + 4 sec eccentric
Intermediate
As Written
Metcon
B: Metcon (Time)
3 rounds for time
10 Ring Muscle-ups
20 Box jumps 30/24″
20 KB swings (70/53)
30 Sit-ups
TC: 18 min
Score: Time
Scaling Options
Beginner
10 Ring Rows
5 Assisted Ring Dips
20 Step ups
20 KB swings
15 Abmat sit ups
Intermediate
10 Slingshot RMU
20 Box Jumps 24/20″
20 KB swings
30 Abmat Sit Ups
Perform
N/A
Extra Accessory
Metcon (No Measure)
Russian twists
5×20