CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
1 min row or bike @easy
10 Inchworms
45 sec row or bike @mod
10 banded pull aparts
30 sec row or bike @hard
10 PVC shoulder dislocates
B. Specific
2 sets
3 Scap pull + box hollow body*
5 Beat swings
7 pause ring rows**
**Advanced athletes:
7 Box circle butterfly drill
https://youtu.be/OE6WwYnzG38
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM 10minutes
Odd 30sec Max double unders
Even 30sec Max CTB
Score: Total reps
Scaling options
Beginner
EMOM 10
Odd 30sec Max double unders*
Even 30sec Max Ring rows
*This is a great day for beginners to attempt double unders and maybe get their first one!!!
Intermediate
EMOM 10
Odd 30sec Max double unders
Even 30sec Max pull-ups or assisted CTB
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 6minutes
8 Snatch 95/65lbs
10 Lateral Burpees over bar
Rest 2mins
AMRAP 4minutes
8 Snatch 95/65lbs
10 Lateral burpees over bar
KG:40/30
Score: Total rounds + reps
TC: 12mins
Scaling options
Beginner
8 Snatch @light
6-8 Burpees
Intermediate
8 Snatch @75/55 lbs
10 Lateral Burpees over the bar
COMP
For a total of 12 minutes
EMOM X
8 Snatch @95/65
10 Burpees
Rest 1
EMOM X
8 Snatch @95/65
10 Burpees
Rest 1
Extra Accessory
Metcon (No Measure)
For quality
12-10-8 Supinated ring rows
24-20-16 Banded Lat pull down
Supinated means that the palm of your hands are facing up.
The banded lat pull down should be done with speed. Goal is endurance here. No need to add tempo.
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