CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2min Row @easy-mod
20 Hollow rocks
10/10 Banded Bird dog rows
https://youtu.be/zHu29oaPdto
B. Mobility
Banded lat stretch 10 reps/2 sets each side
C. Ring mu Drills
3 sets
5 Russian Dips on boxes/ or box dips
5 Banded sling shot muscle up, Sit-up Floor muscle up, or false grip ring rows
Gymnastics
A: Metcon (AMRAP – Rounds and Reps)
Death by Ring muscle-ups
Min 1 = 1 rep
Min 2 = 2 reps
Min 3 = 3 reps
Etc… until death
Score: Total rounds + reps
TC: 10mins
Scaling options
Beginner
EMOM 10minutes
3-5 Assisted pull-ups + 3-5 assisted dips
Intermediate
Box transition muscle ups
OR
CTB + Ring dip
COMP
5 sets
10-15 second chin up hold on rings
Rest 15 seconds
Max Ring muscle ups
Rest 3 minutes
Metcon
B: Metcon (Time)
4 rounds for time
12 Box jump overs 30/24″
24 Alternating Clean and Jerk 1×50/35 lbs
Kg: 15/10
Score: Time
TC: 15 mins
Scaling options
Beginner
4 rounds
8 PLate jump overs @High
18 Alternating DB Clean and Jerk @1xModerate
Intermediate
4 rounds
12 Box jump overs 24/20″
18 Alternating DB Clean and Jerk 1×50/35 lbs
Extra Accessory
Metcon (No Measure)
Low ring face pull
3 x 10
Hold 2 seconds at peak contraction
Goal: Shoulder health