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 Min row or machine
With a light plate
2 sets
10 Ground to overhead
10 Reverse lunges (holding in FR)
10 Forward hop onto plate
B. Specific
5 Hang power clean
5 Power clean
5 Hang power snatch
5 Power snatch
10 Front rack reverse lunges
5 Box jumps + step down
5 Box jump + 2-3 bounds in between each jump
C. Specific 2
Practice run of 2-3 reps of each movement for the workout
Metcon
Metcon (Time)
For time
30 Power Clean 135/95 lbs
40 Cal Row
50 Box Jump 30/24″
100′ Front rack walking lunges 135/95 lbs
50 Box jump overs 24/20″
40 Cal Row
30 Power Snatch 135/95lbs
Calorie options:
– Bike 30-40 cal
– Ski 20-30 cal
Run option:
400-800m
TC: 25 minutes
Score: Time
KG: 60/43
Scaling Options
Beginner
30 DB power clean @ 25/15lbs x 2
30 Cal Row
30 Plate jumps
100′ Walking lunges, unweighted
30 Plate jumps
30 Cal Row
30 DB Snatch @ 25/15lbs x 1
Intermediate
30 Power Clean @115/75 lbs
40 Cal Row
50 Box Jump @24/20″
100′ Front rack walking lunges @115/75 lbs
50 Box jump overs @ 24/20″
40 Cal Row
30 Power Snatch @ 115/75lbs
Team Workout (Time)
For time
100 Power Synchro Power cleans
100 Synchro Box jumps 24/20″, no rebound
100 Synchro Front squats
@ 135/95lbs
Every break, one athlete must hop on the Rower to perform 10/8 Cal
TC: 25 minutes
Extra Accessory
Lower Accessory (Checkmark)
4 sets
15/15 seconds Max Bulgarian split squat, unweighted
4 Seated high vertical jumps
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