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Components
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
Sunday, January 9th 2022 - CrossFit Illuminati
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday, January 9th 2022
A. General
5mins Row or Bike
-Gradually building pace from easy to hard @nose breathing
B. Mobility
Soft tissue mobilization
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
Lats or pecs
C. Specific
3 rounds to progress loading in the following:
-Yoke carry
-Farmers Carry
-Sled push
*Coaches:
the warm-up is a great time to assess and correct the below POP's with your athletes in detail.
Metcon
A1: Metcon (Weight)
EMOM 30minutes
Min 1: 50' Yoke carry @mod
Min 2: 50' Farmer Carry @mod
Min 3: 50' Sled push @mod
Score: Cumulative weight used through the entire EMOM
Alternative option for classes:
EMOM 30minutes
Min 1: 30sec Heavy barbell Back rack hold @mod
Min 2: 30sec Farmer Carry Lunges @moderate
Min 3: 30sec Assault bike
Scaling Options:
Beginner
EMOM 30
50' Yoke carry @light
50' Farmer Carry @light
50' Sled push @light
Intermediate:
As written
Extra Accessory
Metcon (No Measure)
3 sets
8/8 Suitcase Poliquin step ups @moderate
Rest 60 sec
30-40 sec GHD sit-up hold @parallel + knees extended
Rest 60 sec
Goal: VMO strength
*Use KB’s/DB’s in both hands
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, January 09, 2022
Male Clients
Female Clients
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