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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
04/29/2021 - 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):
17 (11/6)
Workout
04/29/2021
Warm-up
new school
400 m run
high knees/knee hugs
butt kicks/ ankle pulls
sumo stretch/lunge
2 rounds
10 kb swings
10 goblet squats
10 burpees
10 band pull aparts
Accessory work
Metcon (Time)
150 sit ups for time
Rx+ 50 ghd sit ups for time
Metcon
Metcon (AMRAP - Reps)
Five 3-minute AMRAPs in 19 minutes
200 meter Medicine Ball Run (20/14 lb)
Max Reps Wall Ball Shots (20/14 lb, 10/9 ft)
After Party
9 MINUTE AMRAP (As Many Reps As Possible)
Level 1
- 10 Burpees
- 10 Tuck Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Single Leg Lifts (5 each side)
Level 2
- 10 Burpees
- 10 V-Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Leg Lifts
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 29, 2021
Male Clients
1
Stephen
Ford
5:30 AM CrossFit
1:52
2
Mahendra
6:30 PM CrossFit
2:04
3
Chi-Ho
Tang
6:30 PM CrossFit
2:06
4
Jean-Paul
Mitterhofer
12:00 PM CrossFit
2:11
5
James
Komisarjevsky
5:30 PM CrossFit
2:29
6
Matthew
Summers
5:30 AM CrossFit
3:15
7
Damián
Chiandussi
5:30 AM CrossFit
3:30
8
Jean-Paul
Mitterhofer
12:00 PM CrossFit
0:00
9
Private
12:00 PM CrossFit
10:24
10
Lorentz
Aspen
12:00 PM CrossFit
7:43
11
Dapinder
Singh
7:30 PM CrossFit
9:40
150 situps
Female Clients
1
Marlene
Polka
6:30 AM CrossFit
2:37
2
Raven
Dreibelbis
6:30 AM CrossFit
3:03
50 ghd
3
Jennifer
Pham
6:30 PM CrossFit
3:10
4
Laura
Fierro
4:30 PM CrossFit
7:49
5
Kalpana
Subbarao
12:00 PM CrossFit
8:19
6
Alyssa
Mendoza
5:30 AM CrossFit
8:30
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