CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
10/8 cal Row @increasing intensity
10 Hollow Rocks
10 Supermans
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. BMU Drills
3 sets
10 Beat swings
8 Hips to bar
2 BMU
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM 6minutes
4-8 Bar Muscle-ups
TC: 6 min
Score: Reps
Scaling options
Beginner
EMOM 6
5-7 Kip swings
Or
5-7 Jumping CTB
Intermediate
EMOM 6
3-5 Jumping/Banded Bar muscle-ups
OR
3-5 CTB pull-ups
COMP
Same rep range, must be unbroken
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
250/200m Row or 200m Run
6 DB burpees 2×50/35lbs
10 DB Hang Squat Cleans 2×50/35 lbs
KG: 25/15 kg
TC: 10 min
Score: Rounds +Reps
Scaling options
Beginner
250/200m Row or 200m Run
6 Burpees
10 DB hang squat clean @2xmoderate
Intermediate
250/200m Row or 200m Run
6 DB Burpees @ 2×35/25 lbs
10 DB hang squat clean @2×35/20 lbs
COMP
250/200m Row or 200m Run
6 DB burpees 2×70/45
10 DB Hang Squat Cleans 2×70/45
()
Extra Accessory
Metcon (No Measure)
Banded Single Leg Hip Thrust
3×10/10 per leg
Rest as needed