CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 band pull aparts
B. Ring Muscle up skill practice
3 x 3-7 reps
Beginner:
-False grip ring row
-box dips
Intermediate:
-Hips to rings
-Box transition ring mu
Advanced:
-Snap back ring beat swing
-Towel ring mu (pinch between feet)
-Medball weighted ring mu (between feet)
Gymnastics
A: Metcon (AMRAP – Rounds)
RETEST:
“Apollo”
Get to 50 RMU in as little sets as possible
Score: Number of sets
TC: 15mins
Scaling options
*Keep in mind that you should have beginners go for time.
Beginner
In as little sets as possible, get to:
50 Jumping pull-ups @2sec down
50 Bench dips
Intermediate
In as little sets as possible, get to:
50 Box Transition muscle ups
OR
50 CTB
50 Ring dips
COMP
As written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
16 Air squats
12 Cal Row
8 CTB
Score: Rounds + reps
Scaling options
*The CTB scaling option should differ from the scaling option the athlete used for the muscle up
Beginner
Amrap 10
12 Air squats
8 cal Row
6 Ring rows
Intermediate
Amrap 10
16 Air squats
12 cal Row
8 Pull-ups
COMP
Amrap 10
16 wall balls 20\14 lbs
12 cal Row
8 CTB
Extra Accessory
Metcon (No Measure)
Inclined Prone Ts
4 x 12
Hold 5 seconds every 5 reps
Goal: Upper back strength
Make sure to squeeze your shoulder blades back and down. If you find yourself shrugging it means the traps are taking over and we aren’t getting a full muscular engagement.
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