CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3min Row @easy
B. Mobility
Prone PVC shoulder dislocates
10 reps
https://youtu.be/JEWmoIwYUb0
C. Specific
3 sets
3-5 Beat swings
3-5 Transition mu
Transition Mu
Beginner: https://youtu.be/QYFJ108HOC8
Intermediate: https://youtu.be/vs_ZlCrxfQ4
Advanced: https://youtu.be/spafzsIBzzI
Metcon
A: Metcon (AMRAP – Reps)
5 rounds
3min AMRAP
6 Ring muscle ups
12 Shoulder to OH 135/95 lbs
Max burpees in remaining time
1 min rest between amraps
KG: 60/40
Score: Total reps (Cals)
TC: 20 mins
Scaling options
Beginner
5 rounds
3min amrap
6-12 Ring Rows
12 Shoulder to OH @light
Max burpees in remaining time
1 min rest between amraps
Intermediate
5 rounds
3min amrap
6 Box Transition ring muscle ups
12 Shoulder to OH @95/65 lbs
Max burpees in remaining time
1 min rest between amraps
COMP
5 rounds, each for time
3min amrap
10 Ring muscle ups
20 GHD sit-ups
Max burpees in remaining time
1 min Echo Bike active recovery between amraps
Accessory
B: Metcon (No Measure)
3 sets
10 Ring rows
30 Banded Skull Crushers fast
Score: For quality
TC: 10 mins
Extra Accessory
Metcon (Weight)
Power Endurance
Every 3 mins x 6 sets
10 Cal Ski or Row @RPE 10 + Damper @ 1
2 Thrusters @80% from the rack