CrossFit – Wed, Aug 7

Announcements

R.A.D® Hunting for Gold Back Squat & Mile Competition

This is a FREE IN-HOUSE COMP

Event Flow:
30 minutes to record a max back squat
10 minute rest
1 mile for time in the next 20-minute window

Scoring:
1 point scoring.
– Heaviest back squat = 1 point (2nd heaviest = 2 points, etc.)
– Fastest Mile = 1 point (2nd fastest 2 points, etc.)
– Lowest combined total points wins!

Podium prizes:
A brand new pair of R.A.D® shoes for 1st, 2nd and 3rd place for the men’s and women’s leaderboard.

COME PLAY!

*Must have an active membership or punch-card to compete

CrossFit Illuminati – CrossFit

View Public Whiteboard

Warm up (No Measure)

A. GENERAL (5:00)

Amrap 5 minutes

5 Inchworm push ups / Knees

5 Med Ball Ground to overhead

5 Medball Push press against wall

B. MOBILITY / ACTIVATION (1:00)

PNF Thoracic extension on wall 1 minute

C1. SPECIFIC (2:00)

6 Shoulder press, empty bar, control eccentric over 3 sec

5 Shoulder presses @ 45%

—

Start ramp up written below

C2. SPECIFIC (3:00)

10 Med Ball Squats

5 Ring Rows

2 x 5 Wall Balls (focus on seamless catch)

5 Pull ups or scale

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Shoulder Press (1×5 @ 57%
1×3 @ 67%
1×2 @ 76%
1×2 @ 86%
1×1 @ 95%
1×1 @ 97%
1×1 @ 100% +)

Score: Weight

TC: 18 minutes

KG: N/A

Scaling Options

Beginner

7 x 2

Intermediate

As written

METCON (Time)

“Karen” with a twist

150 Wallballs for time, 20/14 lbs

– Every Break, athletes have to perform 10 ring rows
–

Score: Time

TC: 15 minutes

KG: 9/6

Scaling Options

Beginner

75 Wallballs for time, 14/10lbs

Every Break perform 5 Ring rows, RPE 5/10

Intermediate L1

150 Wallballs for time, 14/12 lbs

Every Break, perform 6 ring rows

Intermediate L2

100 Wallballs for time, 20/14 lbs

Every Break, perform 8 Ring Rows

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ACCESSORY / EXTRA (Checkmark)

5 sets

10 Overhead Sit Ups @ 45/35 lbs

10 Plate bent over rows

Rest 1:00