CrossFit ILO
Schedule
Sun
1 Mon
2 Tue
3 Wed
4 Thu
5 Fri
6 Sat
7
1 Mon
2 Tue
3 Wed
4 Thu
5 Fri
6 Sat
7
1
Sunday
No sessions
2
Monday
9:00am - 10:30am
Open Gym
Book
2:00pm - 3:30pm
Open Gym
Book
7:00pm - 9:00pm
Book
Athlete's Training Camp
Athlete's Training Camp
MONDAY 11/11/24
A. Warm Up 4 Min
- Easy Bike / Row
- 5 Pairs Squat T-Opener
- 15 PVC Pass Through
- 10 Barbell Good Mornings
Upright Rows / Strict Press
- 30 Jumping Jacks
Stretch:
- T-Hip Opener
- Scorpion Cobra to Downdog
- Stand Reach to Fold
- Banded Rack Stretch
B. Weightlifting
E2:30 X 6 Sets
- 1.1 Power Clean
- 2 Push Press *Sets 1-3 @ RPE 7
*Sets 4-6 @ RPE 8
C. Strength E75s x 8 Sets
- 3 Weighted Strict Pull Ups @ RPE 7
D. Metcon For Time
- 50 Calorie Row
- 35 Deadlifts 275/185
- 50 Calorie Row
3
Tuesday
9:00am - 10:30am
Open Gym
Book
2:00pm - 3:30pm
Open Gym
Book
3:00pm - 5:00pm
Athlete's Training Camp
June Christian Alba Book
7:00pm - 9:00pm
Athlete's Training Camp 2
Book4
Wednesday
9:00am - 10:30am
Open Gym
Book
2:00pm - 3:30pm
Open Gym
Book
6
Friday
9:00am - 10:30am
Open Gym
Book
2:00pm - 3:30pm
Open Gym
Book
3:00pm - 5:00pm
Book
Athlete's Training Camp
Athlete's Training Camp
A. Warm Up
- 5 Min Bike/Row
- 10 Goodmornings + Front Rack Stretch
- 20 Straight Leg Sit Ups
- 5 Pairs Squat T-Opener
- 5 Inchworm Push Ups
Stretch:
- T-Hip Opener
- Ankle lunge to Hamstring Stretch
- Cobra to Downdog
- Stand Reach to Fold
- Banded Rack Stretch
B. Strength 1
- 30 Front Squats
- *off the rack
- *perform in the LEAST amount of sets possible
- *REST as needed between sets
- Rx: 255/175
- Scale: 225/155 , 185/135 , 155/105
C. Strength 2 / Gymnastics
- 30 Weighted Chin Ups
- *perform in the LEAST amount of sets possible
- *REST as needed between sets
- Rx: 50/35
- Scale: 35/25 , 25/15
D. Metcon
“Reverse Kalsu pero Heavy”
FOR TIME
- 100 Burpees
- *5 Thrusters EMOM 135/95 starting at 0:00
7:00pm - 9:00pm
Book
Athlete's Training Camp 2
Athlete's Training Camp 2
A. Warm Up
- 5 Min Bike/Row
- 10 Goodmornings + Front Rack Stretch
- 20 Straight Leg Sit Ups
- 5 Pairs Squat T-Opener
- 5 Inchworm Push Ups
Stretch:
- T-Hip Opener
- Ankle lunge to Hamstring Stretch
- Cobra to Downdog
- Stand Reach to Fold
- Banded Rack Stretch
B. Strength 1
- 30 Front Squats
- *off the rack
- *perform in the LEAST amount of sets possible
- *REST as needed between sets
- Rx: 255/175
- Scale: 225/155 , 185/135 , 155/105
C. Strength 2 / Gymnastics
- 30 Weighted Chin Ups
- *perform in the LEAST amount of sets possible
- *REST as needed between sets
- Rx: 50/35
- Scale: 35/25 , 25/15
D. Metcon
“Reverse Kalsu pero Heavy”
FOR TIME
- 100 Burpees
- *5 Thrusters EMOM 135/95 starting at 0:00
7
Saturday
3:00pm - 5:00pm
Athlete's Training Camp
June Christian Alba BookNo sessions found
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Booking Confirmed
We look forward to seeing you soon!
Please let us know ahead of time if you are not able to make your scheduled time.
Added to waitlist
You are now on the waitlist. If a spot opens up we will notify you via Email.
