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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
Friday, July 2nd 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (6/1)
Workout
Friday, July 2nd 2021
A. General
3 rounds
10/8 cal Row @increasing intensity
10sec hollow position + 5 V-ups
10 Prone pvc press
B. Mobility
T-spine extension on wall
6 x 10 sec stretch, breathe heavily while holding the stretch
https://www.youtube.com/watch?v=Lr0jrKKkQ2M
C. Specific
1 set
3 Bent over rows
5 Cal Row
3 x one of the following complexes:
Feet assisted, knee bent
Feet assisted, legs straight
Feet elevated
https://www.youtube.com/watch?v=U1SPl7pq1I0
Gymnastics
A: Metcon (AMRAP - Reps)
EMOM 15minutes
1- 5 Bent over Row @AHAP
2- 8 Cal Row Sprint
3- 3-5 Ring Muscle-ups
Score: Total reps
Scaling options
Beginner
EMOM 15
1- 5 Bent over Row @2.0.X.1
2- 5 Cal Row
3- 3-5 Ring rows + 3-5 Box dips
Intermediate
EMOM 15
1- 5 Bent over Row @AHAP
2- 8 Cal Row Sprint
3- 3-5 Box supported ring mu
3-5 CTB + 3-5 Ring dips
Metcon
B: Metcon (Time)
4 rounds
20 Wall Balls 20/14lbs
10 Power Snatch 95/65lbs
Score: Time
TC: 12mins
Scaling options
Beginner
4 rounds
20 Wall Balls @light
10 Power Snatch @light
Intermediate
4 rounds
15-20 Wall Balls @20/14
10 Power Snatch @75/55
COMP
As written
Extra Accessory
Metcon (No Measure)
Rotator cuff drop and catch
3 x 10/side
Rest as needed between sets
FOR QUALITY
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 02, 2021
Male Clients
1
Mario
Garcia
12:00 PM CrossFit
80 Reps
185lbs, 3 MU
2
Rogelio
Martinez G ...
6:30 PM CrossFit
90 Reps
Bar MU
3
Damián
Chiandussi
5:30 AM CrossFit
0 Reps
135 lbs rows, C2B, ring dips
3
Kevin
Hartliep
12:00 PM CrossFit
0 Reps
135lbs 5 CTB + 5 Ring Dips
3
Matthew
Summers
5:30 AM CrossFit
0 Reps
#185 rows, 1-2 ring muscle ups
3
Ryan
Dreibelbis
6:30 AM CrossFit
0 Reps
115lb rows, C2B pull ups and ring dips
Female Clients
1
Raven
Dreibelbis
4:30 PM CrossFit
80 Reps
Bar muscle ups
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