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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
Sunday, May 1st 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, May 1st 2022
A. General
400m Run
-Gradually building pace from easy to hard
B. Mobility
Piked runners calf pedals
60s
C. Specific
2 Sets
50' A skips
50' Butt kicks
5-10 Scap pushes
10 Russian KB swings
Metcon
A: Metcon (Time)
For time
400m Run
15 Burpees
45 KB swings 32/24 Kg
800m Run
30 Burpees
30 KB swings 32/24 Kg
1,200m Run
45 Burpees
15 KB swings 32/24 Kg
1,600m run
Score: Time
TC: 45mins
Scaling options
Beginner
For time
200m Run
10 Burpees
45 Russian KB swings @mod
400m Run
20 Burpees
30 Russian KB swings @mod
600m Run
30 Burpees
15 Russian KB swings @mod
800m run
Intermediate
For time
400m Run
15 Burpees
45 KB swings @24/16 Kg
800m Run
30 Burpees
30 KB swings @24/16 Kg
1,200m Run
45 Burpees
15 KB swings @24/16 Kg
1,600m run
Extra Accessory
Metcon (Weight)
3 sets
10 Tall kneeling band T
5/5 Half kneeling KB press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, May 01, 2022
Male Clients
Female Clients
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