CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises on a box*
https://youtu.be/67jI0e8x2T8
B. Ring Muscle up skill practice
3 x 3-7 reps
Beginner:
-False grip ring row
-muscle up, sit-up drill*
-Floor Transition ring mu
* https://youtu.be/y001018-p8A
Intermediate:
-Hips to rings
-Box transition ring mu
Advanced:
-Snap back ring beat swing
-Towel ring mu (pinch between feet)
-Medball weighted ring mu (between feet)
Gymnastics
A: Metcon (Weight)
Every 2 mins x 6 sets
12 med ball v-ups 20/14lbs
2 Weighted Ring muscle ups
KG: 10/8
Score: Weight on RMu
TC: 12mins
Scaling options
Beginner
Every 2 mins x 6 sets
12 v-ups
4 Assisted pull-ups
Intermediate
Every 2 mins x 6 sets
12 v-ups 14/10
2 Box Transition Ring muscle ups
COMP
Every 2 mins x 6 sets
6 GHD med ball toss
2 Weighted Ring muscle ups @vest + Med Ball between feet
Metcon
B: Metcon (AMRAP – Rounds and Reps)
3 rounds of
AMRAP 5 mins
50/40 Cal Row or Bike
50 Ring dips
50 TTB
1min rest between AMRAPs
Score: Rounds + reps, continue where you left off
TC: 17mins
Scaling options
Beginner
30/25 Cal Row
50 Assisted dips
50 V-ups
Intermediate
50/40 Cal Row
50 Box Assisted Ring dips
30 TTB or 50 Toes to eye level
COMP
3 rounds
AMRAP 5 mins
50/40 Cal Row
50 Ring dips
50 GHD Sit-ups
1 min Active Recovery between rounds:
3-5 ring rows every 15 sec
Extra Accessory
Metcon (Time)
Banded Pike up hold
Accumulate 180 seconds