832-794-5818
jason@crossfitilluminati.com
Contact Us
Facebook
Instagram
RSS
Crossfit Illuminati LogoCrossfit Illuminati Logo
  • Home
  • About Us
    • Facility
    • WHAT MAKES CROSSFIT ILLUMINATI SPECIAL
    • Client Stories
    • FAQ
  • Class Schedule
  • Pricing
  • Services
    • Nutrition Services
    • Corporate Wellness
  • WOD/BLOG
  • Claim FREE Trial
Email Us

Thursday, August 5th 2021

August 5, 2021Jason KeeslerWODNo Comments

CrossFit Illuminati – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

60 seconds Row/Bike/Run @Easy

10 /10 Single Leg Glute Bridge

30 Seconds Elbow Plank

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

3 Tall box jumps

9 Dual russian KB swings

15 Banded good mornings

Strength

A: Deadlift (Build to a heavy 5reps)

Score: Heaviest weight used

TC: 10mins

Scaling options

Beginner

5×5 @3 sec down

Intermediate

As written

Metcon

B: Metcon (5 Rounds for reps)

5 rounds for reps

1 min Sumo deadlift high-pulls 75/55lbs

1 min Single arm Overhead KB lunges 24/16Kg

1 min KB swings 24/16Kg

1 min Push press 75/55lbs

KG: 35/25

Score: Total reps

TC: 20mins
Scaling options

Beginner

5 rounds for reps

1min Sumo deadlift high-pulls @Light

1min Single arm suitcase lunges @light

1min Russian KB swings @mod-light

1 min Push press @light

Intermediate

5 rounds for reps

1min Sumo deadlift high-pulls @24/16Kg- KB

1min Single arm Front rack KB lunges @24/16Kg

1min KB swings @16Kg

1 min Push press @65/45 lbs

Extra Accessory

Metcon (No Measure)

Side lying clam raise

3 x 12

Rest 30 seconds between sides and sets
Glute strengthening

Hold 2 sec at peak contraction

()

Previous post Wednesday, August 4th 2021 Next post Friday, August 6th 2021
You must be logged in to post a comment.

Start Your Fitness Journey With Us Today!

The First Step Is Always the Hardest, Get Started Today!

Menu

  • Home
  • About Us
    • Facility
    • WHAT MAKES CROSSFIT ILLUMINATI SPECIAL
    • Client Stories
    • FAQ
  • Class Schedule
  • Pricing
  • Services
    • Nutrition Services
    • Corporate Wellness
  • WOD/BLOG
  • Claim FREE Trial

Start Your Fitness Journey With Us Today!

The First Step Is Always the Hardest, Get Started Today!

  • Home
  • About Us
    • Facility
    • WHAT MAKES CROSSFIT ILLUMINATI SPECIAL
    • Client Stories
    • FAQ
  • Class Schedule
  • Pricing
  • Services
    • Nutrition Services
    • Corporate Wellness
  • WOD/BLOG
  • Claim FREE Trial

Recent Posts

  • Monday, May 23rd 2022
  • Sunday, May 22nd 2022
  • Saturday, May 21st 2022
  • Friday, May 20th 2022
  • Thursday, May 19th 2022

Start Your Fitness Journey With Us Today!

The First Step Is Always the Hardest, Get Started Today!

CLAIM FREE TRIAL
Crossfit Illuminati Logo
Reclaim Your Fitness, Regain Control of Your Life

Quick Links

  • Home
  • About Us
  • Facility
  • Client Stories
  • Contact Us
  • Corporate Wellness
  • Nutrition Services

Recent Posts

  • Monday, May 23rd 2022
  • Sunday, May 22nd 2022
  • Saturday, May 21st 2022
  • Friday, May 20th 2022
  • Thursday, May 19th 2022

Get in Touch With Us

12654 Goar Road Houston, TX 77077
832-794-5818
jason@crossfitilluminati.com
Facebook
Twitter
Instagram
RSS
jason@crossfitilluminati.com

Copyright © 2017 CrossFit Illuminati. Website by Wodsites

  • Terms And Conditions
  • Privacy Policy