CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
400 m run
B. Mobility
Prone PVC shoulder dislocates
10 reps
https://youtu.be/JEWmoIwYUb0
C. Specific
2 sets
1-3 Skin the cat / Knees to elbows
3-5 Ring kipping swings
3-5 Transition mu or pull ups
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM 10minutes
Min 1: 15-20 V-ups
Min 2: 60% Max unbroken Ring muscle ups*
*If your max ring mu is 10 reps, come down @6
Score: Total muscle ups
Scaling options
Beginner
EMOM 10
Min 1: 10-15 Sit-ups
Min 2: 5 Jumping pull-ups@3sec down + 5 Box dips
Intermediate
EMOM 10
Min 1: 15-20 V-ups
Min 2: Max Box supported Ring muscle ups*
*Be consistent here
COMP
EMOM 10
Min 1: 25 GHD sit-ups
Min 2: 30sec Ring muscle ups
Metcon
B: Metcon (Time)
5 rounds for time
100′ Carry* @Heavy
20/18 Cal Bike/Row/Ski
2min Active rest between each round:
1 Burpee CTB every 20 sec
*Carry: Have fun- Sandbags, “D balls, farmers carries, Front Rack KB Carry, yoke, ect..
Score: Time
TC: 25 mins
Scaling options
Beginner
100′ Front Rack KB Carry @2×24/16 Kg
15/12 Cal Bike/Row/Ski
2min Active rest between each round:
1 Burpee Pull Up every 20 sec
*everyone attempt to get chin over bar, no bands
Intermediate and COMP
As written
Extra Accessory
Metcon (Weight)
Turkish Get-up
Accumulate 30 alternating reps
Goal: OH stability
This is not for time, move with consistency and precision