CrossFit – Thu, Aug 1

Announcements

R.A.D® Hunting for Gold Back Squat & Mile Competition

This is a FREE IN-HOUSE COMP

Event Flow:
30 minutes to record a max back squat
10 minute rest
1 mile for time in the next 20-minute window

Scoring:
1 point scoring.
– Heaviest back squat = 1 point (2nd heaviest = 2 points, etc.)
– Fastest Mile = 1 point (2nd fastest 2 points, etc.)
– Lowest combined total points wins!

Podium prizes:
A brand new pair of R.A.D® shoes for 1st, 2nd and 3rd place for the men’s and women’s leaderboard.

COME PLAY!

*Must have an active membership or punch-card to compete

CrossFit Illuminati – CrossFit

View Public Whiteboard

Warm up (No Measure)

A. GENERAL (4:00)

400m Jog

2 sets of

10 Plate hops

10 Plate ground to overhead

B. MOBILITY / ACTIVATION (4:00)

2 sets

5 Beat Swings

5 Kip Swings

5 Glute Bridge lat pulldown

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See Drill Section below

C. SPECIFIC (8:00)

Power snatch warm up

5 dip, drive shrug

5 scarecrows

5 muscle snatch

5 hang power snatch

5 power snatch

-ramp up

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Practice round

200m run/Jog

1-2 Bar Muscle ups / Jumping Bar muscle ups

3 Snatch

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GYMNASTICS SKILLS (No Measure)

Bar Muscle ups

Low Bar

– Low Bar hip to bar

– Low Bar hip to bar into transition

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High bar

– Jumping Bar muscle ups

– Bar Muscle ups

TC: 15 minutes

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Metcon (Time)

3 Rounds for time of:

400m Run

12 Bar Muscle-Ups

10 Power Snatches 135/95
Score: Time

TC: 20 minutes

KG: 22.5/15

Scaling Options

Beginner

200m Jog/Walk

4 Jumping Bar muscle ups

8 hang power snatch (light)

Intermediate L1

400m run

8 Jumping Bar Muscle ups

10 power snatch 95/65

Intermediate L2

400m run

3-6 Bar Muscle ups

10 power snatch

ACCESSORY / EXTRA (Checkmark)

Banded internal rotation

2 x 10/10

Banded external rotations

2 x 10/10
Shoulder health

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