Announcements
FRIENDSGIVING POTLUCK
Mark your calendars: Friday 12/1 @ 7:30 PM Friendsgiving potluck at the gym. Bring a dish and some drinks, and let’s celebrate!
CrossFit Illuminati – CrossFit
Warm-up
A. General
4 x 50’ Shuttle runs
Into
2-3 rounds
4 Burpee forward hop
4 Deep Squats + thoracic Rotations
https://youtu.be/0dwIhY2oW48?si=cSUeSbjlT3q3MrpJ
B. Specific (Metcon)
Empty bar
5 Front squats
5 Burpees/down & up
5 Push press
5 Burpees/down & up
5 Thrusters
Load up barbell and perform a Trial run of 1 round to see how much time it takes your members
B. Specific (Deadlift)
5 Deadlift, control descent over 3 seconds (with metcon barbell)
Ascending in load with sets of 2 reps for a load that reflect proper mechanics in their state of fatigue.
Metcon
“Chaos” (AMRAP – Rounds and Reps)
AMRAP 7minutes
10 Thrusters @ 95/65 LBS
10 Bar facing Burpees
43/30 KG
Score: Rounds & Reps
Scaling Options
Beginner
7 Thrusters @ empty bar
7 Lateral burpee walk over
Intermediate
10 Thrusters @ 75/55 lbs
10 Bar facing Burpees
Weightlifting
Deadlift (EMOM 6 minutes
2 Deadlifts @ 75-80%)
Score: Weight
Scaling Options
Beginner
EMOM 6
2 reps @ moderate to light
Intermediate
As written
Extra Accessory
Accessory (Checkmark)
3 sets @ tempo 2.1.2.1
12 light band bent over reverse flies
12 light band triceps extension
Tempo is two seconds up and down with 1 sec pauses at top and bottom.