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Components
Bar Muscle-ups
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
11/16/18 - 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):
11 (6/5)
Workout
11/16/18
Warm-up
20 calorie bike
3 Rounds
10 OHS With Band
10 Band Pull Aparts
10 Push Ups
10 Sit Ups
Gymnastics
Bar Muscle-ups (Review w/Coach. 5 attempts Max Effort.)
Bar Muscle-ups
If can't do Bar, modify to most difficult pull up. Add all 5 set amounts together to get score.
Metcon
Metcon (3 Rounds for reps)
5 minute AMRAP
21 Front Squats (95/65)
21 Bar Facing Burpees
Max Lunges w/ Bar on Back
Rest 3:00
5 minute AMRAP
18 Front Squats (115/80)
18 Bar Facing Burpees
Max Lunges w/ Bar on Back
Rest 3:00
5 minute AMRAP
15 Front Squats (135/95)
15 Bar Facing Burpees
Max Lunges w/ Bar on Back
*Score Lunges w/ Bar on Back each Round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 16, 2018
Male Clients
1
Christian
Squier
4:30 PM CrossFit
1 x 11
2
James
Komisarjevsky
5:30 PM CrossFit
1 x 10
3
joshua
Parulian
5:30 AM CrossFit
5 x 5
4
Jean-Paul
Mitterhofer
5:30 PM CrossFit
5 x 2
5
Jose
Jimenez
5:30 AM CrossFit
1 x 1
6
Private
4:30 PM CrossFit
2 x 4
Female Clients
1
Thais
Herrero
12:00 PM CrossFit
1 x 15
2
GABRIELA
BARRERA
5:30 PM CrossFit
1 x 6
Pull ups
3
Megan
Suggs
12:00 PM CrossFit
5 x 0
Box
3
Zinah
Hussein
6:30 PM CrossFit
5 x 0
3
Сабира
Макажанова
4:30 PM CrossFit
5 x 0
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