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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
Tuesday, June 29th 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):
5 (4/1)
Workout
Tuesday, June 29th 2021
A. General
EMOM 6mins
1- 200m run
2- 25'/25' Single arm OH Carry + 3-5 scap pulls
3- 20 Seconds/side PNF lat stretch on floor
https://www.youtube.com/watch?v=2F-wH4sDFho
B. Mobility
Prayer stretch
3 x 5-10 breaths while holding the stretch
Time:6:50--->
https://youtu.be/9LJDGUulS_8
C. Specific
2 sets
-5 beat swings
-7 Ring rows + pause
-5 beat swings
7 V-ups
Gymnastics
A: Metcon (AMRAP - Reps)
EMOM 8minutes
Odd: 10 TTB
Even: 10 CTB
Score: Total reps
Scaling options
Beginner
EMOM x 8
Odd: 10 V-ups OR sit-ups
Even: 10 Ring rows OR 7 Jumping pull-ups @2-3sec down
Intermediate
EMOM x 8
Odd: 5 TTB OR 10 Toes to eye level
Even: 5 CTB OR 10 Pull-ups*
*Use band assistance if necessary
COMP
3 rounds
10 TTB
Rest 30 seconds
10 Pull-ups
Rest 30 seconds
5 Bar Muscle-ups
Rest 30 seconds
Metcon
B: Metcon (Time)
For time
100 Sit-ups
10 Wall walks
75 Sit-ups
7 Wall walks
50 Sit-ups
5 Wall walks
Score: Time
TC: 20mins
Scaling options
Beginner
50 Sit-ups
10 Inch worms
35 Sit-ups
7 Inch worms
25 Sit-ups
5 Inch worms
Intermediate
100 Sit-ups
5 Wall walks
75 Sit-ups
3 Wall walks
50 Sit-ups
1 Wall walks
COMP
50 GHD Sit-ups
200' HS walk
40 GHD Sit-ups
100' HS walk
30 GHD Sit-ups
50' HS walk
Extra Accessory
Metcon (No Measure)
Side plank + Knees to elbow
5 x 3/side
Rest as needed between sets
If you do not have access to a swiss ball, use an object to put your hands on to create instability.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 29, 2021
Male Clients
1
Mario
Garcia
4:30 PM CrossFit
80 Reps
2
Chi-Ho
Tang
6:30 PM CrossFit
75 Reps
6:26 comp
2
Jean-Paul
Mitterhofer
12:00 PM CrossFit
75 Reps
Comp 6:19
3
Kevin
Hartliep
12:00 PM CrossFit
80 Reps
Female Clients
1
Zoe
Bradshaw
6:30 AM CrossFit
0 Reps
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