CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2mins Row, Bike, Ski, or Run @ increasing intensity
B. Mobility
PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap
C. Ring dip progression
2 sets
5 scorpions
3 push-up to downward dog
1 Ring dip neg + 3-5 sec hold in the bottom
(Have beginners use the floor for support)
3-5 Ring dips / Supported ring dips
D. Metcon prep
2 sets
3-5 Beat Swings
3-5 Hip to Ring Kip Swings
1 set
2 ring mu
4 devils press
6 cal
Gymnastics
A: Metcon (AMRAP – Rounds)
50 Ring dips in as little sets as possible
Score: Total sets (rounds)
TC: 10 min
Scaling options
Beginner
For Time
30-50 Push-ups
Intermediate
For Time
30 Ring dips or 50 Feet supported ring dips
COMP
Every 2 mins x 8
3 Weighted Bar mu
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
2 Ring mu
4 Devils Press 2×50/35 lbs
12/10 Cal Row
KG: 22.5/15kg
Score: Rounds and Reps continued across sets
Scaling options
Beginner
6 Jumping Pull-ups
6 Sit Ups
4 Devils Press @ Moderate
8/6 Cal Row
Intermediate
2-4 Box Assisted Muscle Ups
4 Devils Press @ 35/20lbs
10/8 Cals
COMP
4 x 3 minutes amrap @mod-high intensity
2 Ring Muscle-ups
4 Devils press @2×50/35 lbs
25′ HS walk over obstacle
1min rest between amraps
Extra Accessory
Metcon (Weight)
Bent over lateral raise
5 x 12/12 @ light
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