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Components
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
Friday, September 9th 2022 - 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):
3 (1/2)
Workout
Friday, September 9th 2022
A. General
3 rounds @increasing intensity
-1 min Row or Bike
-30sec Banded lat pull-downs
-30sec Hollow body rocks
B. Specific
Ring Muscle up progression
2 sets:
Beginner:
-5-8 False grip Ring rows
-5-8 Pause ring dips/Hand release push-ups
Intermediate:
-1 Ring mu negative as slow as possible
-3-5 Ring beat swings
Advanced:
-Snap back pull + Ring mu
3 + 1
C. Specific (Metcon)
10/7 cal row @ sprint
10 Muscle snatches
7/5 cal row @ sprint
7 Power Snatches
Gymnastics
A1: Metcon (AMRAP - Reps)
Part A - 3 mins
Max Ring Muscle-ups
A2: Metcon (Checkmark)
Part B: Progression 1- 10 min
4 x X%
Rest as little as possible between unbroken efforts.
Max rep > 20 = 30%
Max rep 10-20 = 40%
Max rep 5-10 = 50%
Max rep < 5 = 10 reps Box or Band Assisted
Box assisted:
https://youtu.be/spafzsIBzzI
TC: 13 min
Score: Reps
Scaling Options
Beginner
3 x 5 Ring Row
3 x 5 Bench Dips
Intermediate
Assisted Strict Muscle Up
Perform
N/A
Metcon
B: Metcon (3 Rounds for time)
Every 7 minutes for 3 rounds
2 rounds
400 m run
12 Hang Power Snatch 95/65 lbs
KG: 45/30 KG
TC: 21 min
Score: Fastest Set of 2 Rounds
Scaling Options
Beginner
200 m run
12 Hang Power Snatch @ 45/35 lbs
Intermediate
400 m run
12 Hang Power Snatch @ 75/55 lbs
Extra Accessory
Metcon (Checkmark)
Every 90 seconds x 6
6 Slam balls
10 Bent over Rows @moderate
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 09, 2022
Male Clients
1
Stephen
Ford
5:30 AM CrossFit
10 Reps
Female Clients
1
Mirna
Slim
5:30 PM CrossFit
40 Reps
Banded pull ups and dips ; 4 sets x 5-6 each
2
Emily
Cooper
4:30 PM CrossFit
10 Reps
Green and black banded pull-ups
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