CrossFit Illuminati – CrossFit
Warm-up
A. General
‘Line Drill Simon Says’
Pick 4-6 of your favorite line drills:
– high knees
– butt kicks
– carioca
– lateral lunges
– fast feet
– lunge and twist
Line your athlete’s up on one side of the gym. You’ll call the movement and as athletes begin moving to the other side of the gym and back, you can call out a new movement or keep them going on the same.
Play for 4-5 Minutes.
C1. Specific Metcon
Run Tech:
2:00 Practice B-Skip Drill
-then-
400m Run, applying the above tech work
Row Tech:
1:00 Practice Push-Down Drill @ 20-22 SPM
1:00 Practice Push-Down Drill @ 25-28 SPM
-then-
250m Row at workout pace and ideal SPM
Metcon
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
TC: 35 Minutes
Score: Time
Scaling Options
Beginner
800m Run
1000m Row
800m Run
Intermediate
As written
Extra Accessory
Accessory (Checkmark)
Rower Pike Ups
4×12 reps