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
Amrap 6 minutes
25’ Samson stretch lunges
25’ Inchworm
25’ Crab walk
25’ Lizard walk
Lizard walk: https://youtu.be/1rrmYGQxYYU?si=ypzTR-yjW9pTOIzz
B. Mobility
Quadruped Thoracic rotation
4-6 reps/side
https://youtu.be/QWwiOHexU8I?si=j4sdpsxSFK9yxapJ
C. Specific
Take 3-5 minutes to explain a single focus on each movement. Have athletes choose their movements and give them a practice before beginning the EMOM
Metcon
“GOAT Day” (Checkmark)
EMOM 20 minutes
Choose 2 of the following movements to make up your EMOM of the day
– Jumping pull ups/Pull ups/C2B/BMU
– Wall walks/HS walk
– Push Jerk/Split Jerk
– KB Clean/Snatch
Scaling Options (movement choices)
Beginner
Kipping Jumping pull ups
Inchworms
KBS
Extra Accessory
Upper Accessory (Checkmark)
5 sets
15 Ring rows
8/8 DB Row w/ parallette support