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
2 Rounds
20-30 sec Cal machine
5-7 Burpees
5-7 Ring rows / Pull ups
5-7 Beat swings
B. Activation
2 sets
6/6 Side bend lat pull in
6/6 Glute bridge one arm floor press
C. Specific
Prepare Chin up setup & Ramp up DBs
Weightlifting
Weightlifting (Weight)
4 sets
6 DB bench press @ HEAVY, across
3 Strict L-Sit chin ups
Rest 2 minutes
RX+ 1 Legless Rope climbs, 15′
TC: 15 minutes
Score: Weight on DB bench press
Scaling O ptions
Beginner
6 DB Bench press
3 Supine grip ring rows, as hard as possible
Intermediate
6 DB bench press
3 Strict chin ups, assisted as needed
Metcon
Metcon (Time)
For Time
30-24-18-12
Cal Machine
TTB
TC: 12 minutes
Score: Time
Scaling Options
Beginner
24-18-12-6
Cal Machine
Swinging Knee raises
Intermediate L1
30-24-18-12
Cal Machine
Swinging Leg Raises
Intermediate L2
30-24-18-12
Cal Machine
12-10-8-6
TTB
Extra Accessory
Core Stability (Checkmark)
Side plank + banded row
3 x 12/12
Pause for 2 seconds at peak contraction
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