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
Warm up is integrated in workout
Conditioning
Conditioning (Checkmark)
Machine of your choice
1. Warm up (6 min)
3 minutes easy pace
3 minutes, increase RPM or Stroke rate over three minutes
2. Ramp up sets (3 min)
3 sets
20 seconds easy
20 seconds moderate
20 seconds hard
3. Working sets (18 minutes)
3 sets
4 minute machine @ RPE 7/10
2 minute amrap
– 4 Shuttle runs (4 x 50′, 25/25)
– 4 Burpees
TC: 27 minutes
Score: Checkmark
Scaling Options
Beginner
2 minute amrap
– Shuttle runs (4 x 50′, 25/25), @ RPE 6/10
Intermediate
As written
Accessory
Accessory (Checkmark)
3-5 sets
8 DB bent over rows @ heavy
6 Prone Angels
TC: 12 minutes
Score: Checkmark
Scaling Options
Beginner
6 DB bent over rows @ moderate
3 Prone angels
Intermediate
As written
Extra Accessory
Upper Accessory (Checkmark)
Standing Banded T
3 x 20 reps
Hold 5 seconds at peak contraction every 5 reps