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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
Thursday, January 20th 2022 - CrossFit Illuminati
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
12:00 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (6/10)
Workout
Thursday, January 20th 2022
A. General
2 rounds
Row 150m / 400m Bike
20 KB swings
B. Mobility
Couch stretch
30 sec/side
C.. Activation
25' Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
12 lunges
12 Pause glute bridge
Strength
A: Front Squat (2RM)
Front Squat
Score: Heaviest set
TC: 15 mins
Scaling options
Beginner
Build to Heavy Double
Intermediate
As Written
Metcon
B: Metcon (Time)
For time
75 Sit-ups
150 Back squats 45/35 lbs
75 Sit-ups
KG: 10/8
Score: Time
TC: 17mins
Scaling options
Beginner
40 Sit-ups
75 Back squats 45/35 lbs
40 Sit-ups
Intermediate
75 Sit Ups
100 Back squats 45/35 lbs
75 Sit-ups
Extra Accessory
Metcon (No Measure)
Pike pulls with feet on rower
3 x 4-6 reps
Goal: Gymnastics compression to increase ability in positions
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 20, 2022
Male Clients
1
Chris
Barnes
5:30 PM CrossFit
1 x 2 @ 275 lbs
2
Chuck
Terhune
5:30 AM CrossFit
1 x 2 @ 265 lbs
3
Evin
van Doesburg
12:00 PM CrossFit
1 x 2 @ 215 lbs
4
Ryan
Dreibelbis
5:30 AM CrossFit
1 x 2 @ 205 lbs
5
James
Wells
6:30 AM CrossFit
1 x 2 @ 185 lbs
5
Private
4:30 PM CrossFit
1 x 2 @ 185 lbs
Female Clients
1
Ashley
Lankford
4:30 PM CrossFit
1 x 2 @ 190 lbs
Hit 195 for 1, not 2…
2
Carolyn
Cruise
4:30 PM CrossFit
1 x 2 @ 175 lbs
3
Lisa
Liu
6:30 AM CrossFit
1 x 2 @ 165 lbs
4
Abigail
Jara
7:30 PM CrossFit
1 x 2 @ 155 lbs
4
Monica
Elizondo
6:30 PM CrossFit
1 x 2 @ 155 lbs
5
Сабира
Макажанова
12:00 PM CrossFit
1 x 2 @ 140 lbs
6
Shauna
Ogunseinde
5:30 PM CrossFit
1 x 2 @ 135 lbs
7
Kalpana
Subbarao
12:00 PM CrossFit
1 x 2 @ 125 lbs
Failed 130#
8
Mirna
Slim
4:30 PM CrossFit
3 x 2 @ 115 lbs
9
Pat
Morrison
12:00 PM CrossFit
2 x 2 @ 110 lbs
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