CrossFit Illuminati – CrossFit
Gymnastics
Warm-up (No Measure)
A. General
3 rounds
30 sec Row
30sec of
Air squats
Reverse plank
Double unders
B. Mobility
Quadruped rear shoulder stretch
30 sec/side
https://youtu.be/eYovIztVZos
C. Specific
2 sets
-20 sec hollow, every 5 sec perform 1 V-up
-5 pause ring rows*
*Pause 2 sec @chest to rings
A: Metcon (AMRAP – Reps)
5 sets
20 sec Hollow banded lat pull down
8-10 Strict CTB
Rest 30 seconds
Score: For quality
TC: 7mins
Scaling options
Beginner
5 sets
20 sec Hollow hold
5-10 Pause Ring rows
Rest 30 seconds
Intermediate
5 sets
20 sec Hollow banded lat pull down
5-10 Strict pull-up / assisted strict pull-ups
Rest 30 seconds
COMP
5 sets
5 Paused Ring Dips
30 sec Wall facing HS hold
Rest 30 seconds
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
1K Bike / 500m Row / 400m Run (alternate)
15 Box jump over 24/20″
15 Sit-ups
Score: Rounds + reps
Scaling options
Beginner
Amrap 15
1K Bike / 500m Row / 400m Run
15 Box jump over @low
10-15 Sit-ups
Intermediate
As written
COMP
Amrap 15
1K Bike erg
15 Power Clean @115/75
15 GHD Sit-ups
Extra Accessory
Metcon (Weight)
DB row with parallette support
3 x 10/side
Rest 30 seconds between sides and sets
Goal: Improve core stability when performing a pulling movement.
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