CrossFit – Thu, Nov 30

Announcements

Don’t Forget! This Friday 12/1 @ 7:30 PM Friendsgiving potluck at the gym. Bring a dish and some drinks, and let’s celebrate!

CrossFit Illuminati – CrossFit

View Public Whiteboard

Warm up (No Measure)

A. General

2 rounds

200m jog or machine

6 Beat swings on bar or rings

4-6 Inchworm + push up

6 Lizard walk steps: https://youtu.be/uknpT9f0lGo?si=vQrRDppA19YswDRz

B. Specific Squat

1-2 sets

6/6 Forward drop lunges*

3 Pause Back squat

* athletes standing on a plate or on the ground

Drop lunge: https://youtu.be/9WBLttJPk84?si=-h6aLak1Bj96_4ab

C. Specific Metcon

3 sets, increase load to working weight & working movement

Beginner

4 Deadlifts

4 Ring rows, supinated grip -> 2 Banded strict chin ups

Intermediate

4 Deadlifts

4 Feet assisted ring muscle up on low rings -> Jumping RMU

Advanced

4 Deadlifts

4 Feet assisted ring muscle up on low rings -> RMU

Back Squat (Back squat
5 x 2 @ 85%
)

TC: 12 Minutes

Score: Weight

Intermediate

As written

Metcon (3 Rounds for time)

3 rounds for time

12 Deadlifts 225/155

6/4 RMU

200m run

Run sub:

– 20/15 Cal row

– 16/13 Cal bike

– 14/12 Cal ski
TC: 10 minutes

Score: Time

KG: 100/70

Intermediate

12 Deadlifts @ 185/125

4 BMU/Jumping RMU

200m Run

Accessory / Extra (Checkmark)

2 sets

30 hollow body band lat pulldown

30 Tall kneeling light band tricep push down

()

()