CrossFit – Thu, Aug 8

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 (6:00)

3 rounds (cap 6 minutes)

1:00 Machine

25′ Samson Stretch

25′ Banded Monster walk

https://youtu.be/Z_HlZ1a1yJ0 (walking forward rnd 1, backward round 2, etc)

B. MOBILITY / ACTIVATION (4:00)

6-10 Scap Pull ups

10 Seated Band pull downs, seated (hold band under chin 3 sec each rep)

https://youtu.be/PShls47RuLc

C1. SPECIFIC (6:00)

Take 5-6 minutes to find appropriate band and warm up strict pull ups in 2-3 sets of 3

C2. SPECIFIC (8:00)

KB snatch drills

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Ramp up to workout weight

5 KB snatch

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GYMNASTICS (AMRAP – Reps)

3 sets Max Reps Strict pull ups
–

Score: Reps

TC: 10 minutes

KG: N/A

Scaling Options

Beginner

2 x 5 Strict Band assisted pull ups

Intermediate

Max rep Unassisted pull ups

Rest 30 seconds

1 set Max rep band assisted pull ups

METCON (AMRAP – Reps)

EMOM 18

1- 45s Max reps KB Snatch @ 53/35 lbs

2- 45s Max Cal Machine

3- Rest
–

Score: Total reps

TC: 18 minutes

KG: 35/25

Scaling Options

Beginner

As written, use KB swings

Intermediate

As written, use lighter KB

ACCESSORY / EXTRA (Checkmark)

3 sets

20 Glute Bridge

5 Band resisted broad jumps

Rest as needed

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