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.
Memory World Record: Speed Cards from Flauwy on Vimeo.
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.
The Ignite 7 Steps are outlined in Enrichment Through Exercise, and taught in our NeuroMotive Coach Certifications.