Warmup (courtesy of CrossFit Kids):
3x or 5:00
5-10 squats => 3-5 push-ups => alligator crawl => 2 forward rolls => 3 broad jumps => basic dot drill x 10 => 25-meter high-knee skip => 25-meter carioca
4 Rounds for Time
7 Box Dips
7 Overhead Squats
7 Wall Ball Shots
7 Man on Fire Burpees
Then, immediately after the workout: “Speed Cards”:
Mental Athletes will have 5 minutes to memorize a freshly shuffled pack of 52 playing cards. For those Mental Athletes who expect to memorize the complete pack in less than 5 minutes, a judge is nearby with a stopwatch to record the precise moment memorization stopped. The recall will take place once the entire 5 minute memorization period is complete.
Once the memorization period is over, the Mental Athletes will have 5 minutes for recall.
An athlete may take two attempts if time permits.
Read about the ‘Speed Cards’ event at the USA Memory Championships.
The ConcussionPro tracking log is now available for purchase in our online store!
Ignite BrainWODs are comprised of 7 phases (the Ignite 7 Steps.) The above can be used on its own for a fun challenge, or incorporated into the 7 Steps for optimal benefit.