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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
Saturday, April 16th 2022 - CrossFit Illuminati
Class
(All)
11:00 AM HERO WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Saturday, April 16th 2022
A. General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
10 mini band wall slides
30 sec row or bike @hard
10 mini band wall slides
B. Metcon Prep
3 sets
5 beat swings + 5 Jumping pull-ups*
5 Russian swings + 5 KB swings
30 seconds of double unders
5 Banded OHS + 5 OHS @ascending
Metcon
A1: Metcon (Time)
Regionals 2011- Event 4
For time
100 Pull-ups
100 Kettlebell swings 24/16kg
100 Double-unders
100 Overhead squats 95/65lbs
KG:45/30 KG
TC:25 min
Score: Time
Scaling options
Beginner
70 Ring Rows
70 Russian Kettlebell swings (Moderate)
70 Single-unders
70 OH Squat (Light)
Intermediate
80 Pull-ups
80 Kettlebell swings (24 / 16 kg)
60 Double Unders
80 Overhead squats (45 / 35 lbs)
Perform
As written
A2: Metcon (Time)
Team Version
With a partner complete the following
For time
150 Pull-ups
150 Kettlebell swings 24/16kg
150 Double-unders
150 Overhead squats 95/65lbs
- Athletes must switch who’s working every 15 reps
Extra Accessory
Metcon (Weight)
Single leg, lateral med ball toss against wall
6 x 5/5
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 16, 2022
Male Clients
1
Fernando
Aguilera
11:00 AM HERO WOD
28:28
Intermediate
Female Clients
1
Karmen
McGee
11:00 AM HERO WOD
16:25
75 ring rows, 26# kettlebell, single unders, 15# bar
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