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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
Tuesday, August 24th 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 (7/5)
Workout
Tuesday, August 24th 2021
A. General
5 min Bike, row, or run
*every min complete 3-5 burpees
B. Mobility
90 second puppy dog position
C. Specific
2 sets
5 scap pulls
5 beat swings
3-5 Single leg jumping CTB box drill*
*We can use this to work on the Butterfly or the kip and athletes can use both legs if needed. The idea is to use the box as a point of support and reference.
Gymnastics
A: Metcon (Time)
2 sets
5 rounds
6 CTB
6 Air Squats
Rest 2 minutes between sets
No rest between rounds
Score: Total time
TC: 12mins
Scaling options
Beginner
6 Ring rows
4-6 Air Squats
Intermediate
4-6 Assisted CTB or Pull-ups
4-6 Air Squats
COMP
As written
Metcon
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15minutes
20 Double unders
10 Wall Ball 20/14lbs
10 TTB
Score: Rounds + reps
Scaling options
Beginner
Amrap 15
20 Single unders*
10 Wall Ball @light
10 V-ups or Sit-ups
*Attempt a double under every 5-10 reps
Intermediate
Amrap 15
10 Double unders
5-10 Wall Ball @20/14
10 Toes to eye level
COMP
As written
Extra Accessory
Metcon (No Measure)
Behind the back wrist curls
3 x 60 seconds max reps
Rest 60 seconds between sets
Empty barbell or light. You should be able to complete the minutes breaking 1 or 2 times maximum.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 24, 2021
Male Clients
1
John
Maurer
12:00 PM CrossFit
5:58
2
Rogelio
Martinez G ...
7:30 PM CrossFit
6:00
1:50, 2:10, 2 rest
3
Matthew
Summers
5:30 AM CrossFit
6:46
2:00/2 min rest/2:46
4
Ryan
Dreibelbis
5:30 AM CrossFit
8:23
5
Anash
Hassan
5:30 PM CrossFit
8:53
6
Telo
Nero
7:30 PM CrossFit
14:48
7
Lorentz
Aspen
12:00 PM CrossFit
8:15
Assisted
Female Clients
1
Сабира
Макажанова
4:30 PM CrossFit
6:07
Pull-ups
2
Kalpana
Subbarao
12:00 PM CrossFit
7:36
2:36+2:00+3:00 - Blue bnd
3
Raven
Dreibelbis
4:30 PM CrossFit
8:46
Pullups
4
Abigail
Jara
6:30 AM CrossFit
10:20
Assisted pull ups & ring rows
5
Jennifer
Pham
6:30 PM CrossFit
10:31
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