CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
10/8 cal Row @increasing intensity
10sec L-sit hold OR Seated Pike ups
10 Prone pvc press
10 second wall facing hs hold or pike hold
B.Mobility
Mini band wall slide
20 repetition slow and controlled
C. Specific
3 sets
5/5 Banded Y pulls
10 Standing banded rows
*Bar mu skill progression*
Skill Progressions
-Beat swing
-Lat to fly
https://youtu.be/N7PCrTw3TUA
-Glide kip
-Jump into glide kip
https://youtu.be/rW7ZsKmUQKU
-Jumping hip to bar
https://youtu.be/wdpzx_i1jeo
-Bar mu
When advanced athletes go to Jumping hip to bar and BMU Beginners can be shown a jumping BMU:
https://youtu.be/K8s-2O4Ck8A
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM 8minutes
Min 1: 2-4 Strict Pull-ups
Min 2: 4-6 Bar Muscle-ups
Score: Total reps
RX+ Weighted strict pull-ups
Scaling options
Beginner
Min 1: Band assisted strict pull-ups
Min 2: Jumping bar mu
Intermediate
Min 1: 2-4 Strict pull-up
Min 2: Jumping Bmu or Hip to bar
COMP
EMOM 9
Min 1: 4 Weighted Bar mu
Min 2: 4 Deficit kipping HSPU
Min 3: Recovery 1 Burpee every 3 sec
Metcon
B: Metcon (5 Rounds for reps)
5 x
AMRAP 2mins
12 TTB
12 front rack lunges (95/65)
Max rep Hang Clean and Jerk in remaining time
1min rest between rounds
Kg: 22.5/15 Kg
Score: Total reps
TC: 15 mins
Scaling options
Beginner
8-12 Sit-ups or knee tucks
8-12 Step up @reduced height (Bodyweight)
Max rep alternating Hang Clean and Jerk
Intermediate
12 Toes to wherever
https://youtu.be/TPmqA0yqWaA
12 front rack lunges
Max rep Clean and Jerk
(65/45)
COMP
15 GHD sit-ups
10 front rack lunges (135/95)
Max rep Hang Clean and Jerk
Extra Accessory
Metcon (No Measure)
200 m farmer carry
AHAP