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Components
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
Thursday, August 19th 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, August 19th 2021
A. General
4 minute EMOM
Odd: Bike/Row
Even: 15-20 air squats
B. Mobility
30 seconds lizard stretch each side
C. Specific
2 sets
10-15 push ups
10 plate G2OH
Metcon
A: Metcon (Time)
3 rounds
50 Burpee to a target
60 KB swings 53/35
Score: Time
TC: 27mins
Scaling options
Beginner
3 rounds
30 Burpees
60 Russian KB swings @Light
Intermediate
3 rounds
30-50 Burpee to a target
30-60 KB swings or Russian KB swings @24/16 Kg
Extra Accessory
Metcon (No Measure)
Blood Flow
3 sets
30sec squat hold
30sec V-sit on the wall
10 Alternating scorpions
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 19, 2021
Male Clients
1
Jean-Paul
Mitterhofer
12:00 PM CrossFit
25:00
2
Rogelio
Martinez G ...
4:30 PM CrossFit
26:35
3
Matthew
Summers
4:30 PM CrossFit
26:44
4
James
Komisarjevsky
5:30 PM CrossFit
27:00
12 left on kb swing
4
Telo
Nero
7:30 PM CrossFit
27:00
1 rd 95 reps
5
Damián
Chiandussi
5:30 AM CrossFit
28:30
Need extra time for 20 kb swings
6
Ryan
Dreibelbis
5:30 AM CrossFit
26:09
3 rounds 40 burpees 50 kb swings (53)
7
Scott
Kim
5:30 AM CrossFit
27:00
2 rounds finished 20 burpees to a target Missed 30 more burpees &...
8
Evin
van Doesburg
4:30 PM CrossFit
0:00
Dnf 30 burpees 60 kb swings
Female Clients
1
Laura
Haugvoll
5:30 PM CrossFit
11:30
10-12. 5 rounds
2
Kalpana
Subbarao
12:00 PM CrossFit
26:25
40/rd, 26# KB
3
Layla
Moriarty
5:30 PM CrossFit
27:00
40 KB left at end. 25# KB
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