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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
Monday, August 23rd 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):
15 (7/8)
Workout
Monday, August 23rd 2021
A. General
Row 30 sec
25' samson stretch lunges
Row 1 min
25' Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Specific
3 sets
3-5 Back squats @3sec down + ascending
6/6 lunges
8/8 single leg glute bridges
Strength
A: Back Squat (5 x 3 @75%)
Back Squat
Rest 60-90 seconds between sets
Score: Weight used across all sets
TC: 15mins
Scaling options
Beginner, Intermediate, & COMP
As written
Metcon
B: Metcon (3 Rounds for time)
Every 4 mins for 12mins
12-10-8
Alternating DB Snatch 1x50/35lbs
HSPU
Score: Time of each set (3 scores)
Scaling options
Beginner
Alternating DB Snatch @light
Seated DB press
Intermediate
Alternating DB Snatch @35/25lbs
Piked HSPU
COMP
6-4-2
Alternate DB Squat Snatch
Strict HSPU
Rest 1:1
Repeat
Extra Accessory
Metcon (No Measure)
5 rounds
10 DB Bench Press @Moderate
60 sec Recovery Echo bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 23, 2021
Male Clients
1
Matthew
Summers
5:30 AM CrossFit
5 x 3 @ 280 lbs
3@275, 2@295
2
Jean-Paul
Mitterhofer
12:00 PM CrossFit
5 x 3 @ 255 lbs
3
Edgar
Campos
6:30 PM CrossFit
5 x 3 @ 205 lbs
3
Scott
Kim
5:30 AM CrossFit
5 x 3 @ 205 lbs
2 x 3 185 lb 1 x 3 205 lb 1 x 3 225 lb 1 x 3 235 lb
4
Kevin
Hartliep
12:00 PM CrossFit
5 x 3 @ 185 lbs
4
Lorentz
Aspen
12:00 PM CrossFit
5 x 3 @ 185 lbs
5
Evin
van Doesburg
4:30 PM CrossFit
5 x 3 @ 125 lbs
Female Clients
1
Rosy
P
5:30 PM CrossFit
5 x 3 @ 190 lbs
2
Jennifer
Pham
6:30 PM CrossFit
5 x 3 @ 185 lbs
3
Carolyn
Cruise
4:30 PM CrossFit
5 x 3 @ 155 lbs
4
Kalpana
Subbarao
12:00 PM CrossFit
5 x 3 @ 105 lbs
70%
5
Shauna
Ogunseinde
4:30 PM CrossFit
5 x 3 @ 100 lbs
6
Eliza
Machala
4:30 PM CrossFit
5 x 3 @ 95 lbs
7
Сабира
Макажанова
4:30 PM CrossFit
3 x 3 @ 125 lbs
Out of time
7
Pat
Morrison
12:00 PM CrossFit
1 x 3 @ 105 lbs
85# 90# 105#
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