CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
1 min Row or Bike
10 Scap pull ups in bar or rings
10-20 sec support on rings or parallettes
5-10 Ring Rows / strict pull ups + 5-10 ring dips or assisted ring dips
B. Mobility
Banded front delt PNF stretch
5 x 5 sec Contract/5 sec Stretch
https://youtu.be/FD1WHHKYEEI
C. Ring mu Drills
3 sets On the low rings
5 Banded sling shot muscle up OR Sit-up Floor muscle up
Gymnastics
A: Metcon (5 Rounds for reps)
5 unbroken sets
4-6 Ring Muscle-ups
4-6 Ring dips
Rest as needed between sets
TC:10 min
Score: Total Reps
Scaling Options
Beginner
5 sets
4-6 Assisted Pull Ups
4-6 Hand Elevated Push Ups/ Push ups
Intermediate
5 Unbroken sets
4-6 Sling Shot Muscle Ups
4-6 Toe Assisted Ring dips*
*After last slingshot, touch the toes down and continue dips
Slingshot muscle up: https://youtu.be/4Dgy_b28Olg
Perform
4-6 Chest to Ring Pull Up
4-6 Ring Muscle Ups
4-6 Ring Dips
Metcon
B: Metcon (AMRAP – Rounds and Reps)
For time
400 m run
30 CTB
30 Front rack lunges (95/65)
25 CTB
30 Back rack lunges
20 CTB
30 OH lunges
400 m run
RX+ 30 C2B Across
KG: 22.5/15 KG
TC: 20 min
Score: Time
Scaling Options
Beginner
20/16 Cal Row
20 Assisted Pull Ups
30 Step ups @ Bodyweight
15 Assisted Pull Ups
30 Step ups @ Bodyweight
10 Assisted Pull Ups
50′ Walking Lunges @ Bodyweight
20/16 Cal Row
Intermediate
30/24 Cal Row
20 Pull Ups
30 Step ups @ 35/20 lbs x 2 (farmer)
15 Pull ups
30 Step ups @ 35/20 lbs x 2 (front rack)
10 Pull ups
50′ OH Walking Lunges @ 35/20 x 2
30/24 Cal Row
Perform
30 Cal Echo bike
30 CTB
150′ Back rack walking lunge @155/105 lbs
25 CTB
100′ Front rack walking lunge @155/105 lbs
20 CTB
50′ OH walking lunge @155/105 lbs
30 Cal Echo bike
Extra Accessory
Metcon (No Measure)
Power Conditioning
Every 90 seconds x 6
10sec max Cal Assault bike
25′ Sled push sprint @moderate