Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
Thursday, July 8th 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):
12 (9/3)
Workout
Thursday, July 8th 2021
A. General
3 rounds
10/8 cal Row @increasing intensity
10sec hollow position + 5 V-ups
10 Prone pvc press
B.Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Specific
2 sets
3 DB hang cleans
5 Hspu
3 Burpee box jump overs
Gymnastics
A: Metcon (No Measure)
tabata x2
(alternating between two movements)
L-sits on plates
plank hold
B: Metcon (Time)
For time
30 DB Hang cleans 2x50/35lbs
40 hspu
50 Burpee box jump overs 24/20"
40 hspu
30 DB Hang cleans 2x50/35lbs
Score: Time
TC: 18mins
Scaling options
Beginner
For time
30 DB Hang cleans @2xlight
40 push-ups / hand elevated
30 Burpee box jump overs @low
40 push-ups/ hand elevated
30 DB Hang cleans @2xlight
Intermediate
For time
30 DB Hang cleans @2x35/25lbs
40 piked hspu
50 Burpee box jump overs 24/20"
40 piked hspu
30 DB Hang cleans @2x35/25lbs
Metcon
Extra Accessory
Metcon (No Measure)
Shoulder health
Prone angels
EMOM 8minutes
Odd: Max reps
Even: Rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 08, 2021
Male Clients
1
Chi-Ho
Tang
6:30 PM CrossFit
16:30
2
Jean-Paul
Mitterhofer
12:00 PM CrossFit
17:14
3
Rogelio
Martinez G ...
6:30 PM CrossFit
17:15
4
Matthew
Summers
5:30 AM CrossFit
18:00
DNF 178 reps. 12 short
4
Telo
Nero
5:30 PM CrossFit
18:00
30 25 25 10
5
Babatunde
Ogunseinde
4:30 PM CrossFit
15:32
35lbs db Jump box handstand
6
Damián
Chiandussi
5:30 AM CrossFit
18:00
50lbs / Piked hspu DNF 10 reps short
6
Kevin
Hartliep
4:30 PM CrossFit
18:00
30x 45s 40x Pike PUs 50x Burpees 📦 Jumps 38x Pike PUs No chance ...
6
Leonardo
Vidal
6:30 PM CrossFit
18:00
120 Reps 20 lbs. Push Press
Female Clients
1
Сабира
Макажанова
12:00 PM CrossFit
18:00
DNF 20 reps short to complete 😂
2
Pat
Morrison
12:00 PM CrossFit
17:36
15# DB
3
Carolyn
Cruise
4:30 PM CrossFit
17:40
Clean-20# Press-15# Step over
Loading...
Powered By Wodify