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Components
9/11 tribute WOD
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
Saturday, September 10th 2022 - CrossFit Illuminati
Class
(All)
11:00 AM HERO WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Saturday, September 10th 2022
A. General
2 rounds
10 BB good mornings
10 Alternating box step ups
50 Single unders*
*Every 10 reps attempt a double-under or a triple under
B. Mobility
B1. World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
B2. PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap
Metcon
9/11 tribute WOD (Time)
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (72/53)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 10, 2022
Male Clients
Female Clients
1
Mirna
Slim
11:00 AM HERO WOD
51:40
75lb-thrusters. 85lb power cleans. 125lb DL. 65lb push jerks
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