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
PUppy dog pose to downward dog 90 seconds
C. Ring mu Drills
3 sets
5 scap pulls
5 kipping swings
5 hips to rings
5 Russian Dips on boxe,ring dips, or box dips
Gymnastics
A: Metcon (5 Rounds for reps)
5 sets
1-3 Kipping Ring Muscle-ups
1-5 Ring Dips
Score: Reps per set
TC: 15mins
Scaling options
*Scaling is intended to build strength as we are moving from a fitness to a strength focus.
Beginner
5 sets
5-7 False grip ring rows
5-7 Feet supported ring dips
Intermediate
5 sets
3-5 Strict CTB
3-5 russian dips
OR
Seated muscle up with band
COMP
3 sets
1-2 Weighted Strict Ring Muscle-ups
1-3 Kipping Ring Muscle-ups @bodyweight
1-5 Ring Dips
Metcon
B: Metcon (Time)
For time
45 Thrusters 135/95 lbs
45 Box jumps 30/24″
KG: 60/45KG
TC: 12 min
Score: Time
Scaling options
Beginner
3 rounds
15 Thrusters @ moderate
15 Plate Jumps @ Moderate-High
Intermediate
45 Thrusters @115/45 lbs
45 Box Jumps @ 24/20″
COMP
2 rounds, each for time
9-6-3
Thrusters @135/95 lbs
Box jumps @32/26″
Rest 1:1 b/w rounds
Extra Accessory
Metcon (No Measure)
3 sets/side
8 Explosive Landmine Press
8 Explosive Unilateral row on bench