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
Shuttle or circle run around the gym for 4 minutes
Every 30 seconds or so, call out
– 10 Air squats
– 10 reverse lunges
– 10 Side lunges
B1. Specific Squat
2 sets
5 Band resisted broad jumps
3 Pause squats @ 4 seconds downs
5 Speed Back squats @ empty bar
B2. Specific Metcon
2 sets ascending:
100 meter jog
2 DB push press + 2 DB push jerk
Weightlifting
Back Squat (5 x 5 @ 70-75%
Rest 2 minutes between sets
)
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
5 x 5 @ RPE 5/10, Tempo 3.1.X.1
Intermediate
As written
Metcon
Metcon (Time)
6 rounds for time
200m Run
6/6 DB Shoulder to overhead 1×70/50lbs
TC: 12 minutes
Score: Time
KG: @ 35/25
Scaling Options
Beginner
5 rounds
Jog 200m
6/6 DB Shoulder to overhead @ 30/20lbs
Intermediate
Run 200m
6/6 DB Shoulder to overhead @ 50/35lbs
Extra Accessory
Accessory (Checkmark)
3 sets
30 sec Max rep band tricep ext
30 sec Max rep seated band row
30 sec Max rep band squat pull through