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
Warm up (No Measure)
A. General
Amrap 5 minutes
2 x 50’ Shuttle jog (25/25)
5-10 Air squats
5 Strict press, empty barbell
5 Scap pull ups
B. Specific
2 sets
10 Hollow body lat pulldown (straight arms)
2-5 strict pull ups / Band pull down (bending arms)
C. Specific Metcon
With working weight
5 Front Squats
5 Push press
5 Thrusters
—-
Then
5 Thrusters
2-5 Pull up or pull up variation
400 m farmer carry (Time)
put weight in comments
Metcon (5 Rounds for time)
For Time
5-10-15-20-25
Thrusters @ 75/55lbs
CTB
TC: 14 Minutes
Score: Time
KG: 9/6
Scaling Options
Beginner
5-10-15-20
DB Thrusters @ light
Ring rows, pronated grip
Intermediate L1
5-10-15-20-25
Thrusters @ 55/45lbs
Jumping pull ups
Intermediate L2
5-10-15-20-25
Thrusters @ 55/45lbs
3-6-9-12-15
C2B/Pull ups
Accessory / Extra (No Measure)
5 sets
10 Back rack poliquin step ups
12/12 Deficit side plank hip raises*
Back Rack Poliquin step up: https://youtu.be/NqsK0-TXxEg?si=J-U2AXOHgA0MIrc1
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