CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
45 sec Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
5/5 Single Arm Bent Over Row
B. Mobility
PVC work
C. Rope climb drills
1. Box rope climbs *Seated on a box
– Foot lock hold
– Foot lock then stand
2. Clamp practice
– Standing / Jumping to hold
– Standing / Jumping to foot clamp
– Standing / Jumping to foot clamp + pull up
3. Advanced (Legless)
Jump into cycling legs + pull
– Looking for opposing arms and legs working
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM 8minutes
1 Legless Rope climb
Score: Total reps
Scaling options
Beginner:
Seated ring chin ups: https://youtu.be/xVGkyH2A8sw
Or
Seated Rope chin up (same setup with a rope)
Intermediate
Rope Climbs, E2MOM x 4 if necessary
COMP
10 rounds
1 Legless Rope Climb
200m run outside or 150m on runner
Metcon
B: Metcon (Time)
For Time
27-21-15-9
OHS 95/65 lbs
Bar facing burpees
KG: 40/30
Score: Time
TC: 15 mins
Scaling options
Beginner
OHS @ Light
Burpee
Intermediate
@65/45 lbs
COMP
As written
Extra Accessory
Metcon (No Measure)
3 sets not for time
10 Ring T
10 Ring Y
10 Ring row
QUALITY REPS
Goal: Upper back strength
-Make sure you have straight arms for the T and the Y, you can reduce load by bending your knees or increasing your angle to the floor.
-Bend your wrists and hold the rings in almost a false grip to activate the upper back.