CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30sec Row @increasing intensity
10 V-ups from the hollow position
10 false grip ring rows
B. Mobility
45 second child’s pose
C. Specific
2 Sets
5 Banded pull aparts
5 Scorpions (each side)
8 pull ups or ring rows
Gymnastics
A: Metcon (Time)
30 Ring Muscle-ups for time
*Every time you break complete
20 Wall balls 20/14lbs
KG:10/8
Score: Time
TC: 12 mins
Scaling options
Beginner
For Time, partitioning anyway
Pull variation + dip variation
30 + 30
*Every time you break complete
10 Wall balls @light
Intermediate
For Time
Box transition ring mu
30 reps
*Every time you come down complete
10 Wall balls @20/14lbs
COMP
For quality
4 Deficit Strict HSPU @12”
6 Deficit Strict HSPU @8”
8 Deficit Strict HSPU @6
10 Strict HSPU
Rest 3 minutes
Repeat Kipping
Metcon
B: Metcon (Time)
5 rounds for time
15 Pull-ups
12 Deadlift 155/105lbs
9 Hang Power Clean 155/105lbs
KG: 70/50
Score: Time
TC: 15mins
Scaling options
Beginner
5 rounds
15 Jumping pull-ups@2sec down
12 Deadlift @Same as clean
9 Hang Power Clean @moderate
Intermediate
5 rounds
9 Pull-ups or 15 Assisted pull-ups
12 Deadlift @115/75
9 Hang Power Clean @115/75
COMP
As written
Extra Accessory
Metcon (No Measure)
2 x 12 Bent over lateral raise
2 x 12 Trap-3 raise
2 x 12 Banded Pulldown
Rest 60 seconds between each set for every exercise