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: https://youtu.be/7stNokLb2Ts
-Box transition ring mu: https://youtu.be/spafzsIBzzI
Advanced:
-Snap back ring beat swing
-Towel ring mu (pinch between feet)
-Medball weighted ring mu (between feet)
Gymnastics
A: Metcon (AMRAP – Rounds)
TEST
“Apollo” modified
Get to 50 Ring Muscle ups in as little sets as possible
Score: Number of sets
TC: 15mins
Scaling options
Beginner
In as little sets as possible, get to:
30-50 Assisted pull-ups or Body rows
30-50 Bench dips
Intermediate
In as little sets as possible, get to:
30 Ring muscle ups
OR
50 Box Transition muscle ups
OR
50 CTB
50 Ring dips
COMP
As written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
16 Air squats
12 Cal Row
8 CTB
Score: Rounds + reps
Scaling options
Beginner
12 Air squats
8 cal Row
6 Ring rows
Intermediate
16 Air squats
12 cal Row
8 Pull-ups
COMP
16 wall balls 20\14 lbs
12 cal Row
8 CTB
Extra Accessory
Metcon (No Measure)
3 sets
12 Lateral raises
12 Face pulls, band attached @ ankles
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