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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
Friday, October 7th 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):
12 (2/10)
Workout
Friday, October 7th 2022
A. General
2 rounds
1mins Jump rope (single or DU)
30sec alternating hamstring scoops
30sec alternating quad pulls
B. Specific
1-2 set
-5/side KB/DB Single leg RDL
-10 Band abduction glute bridges
-10 Banded back squats (at the knees) @ empty bar
Weightlifting
A: Back Squat (5 x 7 @75%)
Back Squat
TC: 20 min
Score: Weight
Scaling Options
Beginner
5 x 3-5 @ RPE 5-6
Intermediate
As Written
Perform
N/A
Metcon
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12minutes
60 Double-unders
30 TTB
15 Snatch 75/55lbs
KG: 35/25 KG
Score: Rounds and Reps
Scaling Options
Beginner
Amrap 12
40 Single unders
30 Hanging Knee Raise
10 Snatches @ Empty bar
Intermediate
Amrap 12
40 Double unders
20-30 Toes to eye level
15 Snatches @ 65/45lbs
Perform
Amrap 12
100 Double unders
50 TTB
20 Snatches @75/55 lbs
Extra Accessory
Metcon (Checkmark)
3 sets/leg
8 Bulgarian Split Squat @ 3.0.X.0
12 Clam shell on wall
No rest between legs, rest 60 seconds between sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 07, 2022
Male Clients
1
Raymond
Huertero
5:30 AM CrossFit
5 x 7 @ 205 lbs
First set @ 185
2
David
Klein
4:30 PM CrossFit
5 x 7 @ 155 lbs
Female Clients
1
Ariana
Arredondo
12:00 PM CrossFit
5 x 7 @ 160 lbs
2
Ashley
Lankford
5:30 PM CrossFit
5 x 7 @ 135 lbs
Only @ 65%
3
Mirna
Slim
4:30 PM CrossFit
5 x 7 @ 125 lbs
4
Karla
Hernandez
5:30 AM CrossFit
5 x 7 @ 115 lbs
5
Kristi
Shehata
5:30 AM CrossFit
5 x 7 @ 110 lbs
6
Alexia
Dos Santos
5:30 AM CrossFit
5 x 7 @ 100 lbs
7
Yaya
Q
5:30 PM CrossFit
5 x 7 @ 85 lbs
8
Kalpana
Subbarao
12:00 PM CrossFit
4 x 7 @ 95 lbs
60% - form over weight.
8
Ashley
Hay
5:30 AM CrossFit
3 x 7 @ 75 lbs
8
Rosy
P
6:30 PM CrossFit
1 x 7 @ 185 lbs
Rest 155#
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