CrossFit Illicitus

01132021 Staying home doesn’t mean skip your workout. WOD NOTES ... NOTES: x Find a tough pace you can maintain throughout the interval. x Try to stay consistent over the whole workout. SCALING OPTION: Burpee Box Step Up No box: Burpee Lunges(L+R)

01.07.2021 MINIMAL EQUIPMENT WOD NOTES: This is a easy recovery session - move at steady pace. The focus of this session is to improve your movement and get your body fresh for the upcoming training sessions. Total wod time 40 Mins.

VETERANS DAY Thank you, For serving our country and protecting our freedoms. ... VETERANS DAY WOD * For Time (in a Team of Four) *300 Pull-Ups *800M Run *400 Push-Ups *800M Run *500 Sit-Ups *800M Run *600 Air Squats *800m Run *W/ VEST(20/14) In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups).

10.14.2020 Home Workout MINIMAL TO NO EQUIPMENT. FUNCTIONAL BODYBUILDING ... ACCUMULATE 100 Quality Push-Ups EVERY TIME YOU BREAK 30s Forearm Plank NOTES: x Quality reps - don’t neglect your form to get quicker through this piece x Timecap = 12 min WORKOUT OF THE DAY 3 ROUNDS FOR TIME 100 Double Under // Jumping Jacks 25 Toes-to-Bar // Toes-to-hands Rest 3 MIN 3 ROUNDS FOR TIME 50 Double Under // Jumping Jacks 10 Burpees Pull-Ups // Burpee Broad Jump NOTES: x Score = total time incl. rest x Rest 3 min btw workouts https://youtu.be/0pkjOk0EiAk

10.13.2020 Home Workout Minimal to no equipment. Broomstick Complex... EVERY 60s x 10 ROUNDS 1-2-3-4-5-6-7-8-9-10 Broomstick Power Snatch 10-9-8-7-6-5-4-3-2-1 Broomstick Overhead Squats NOTES: 11 Reps per Round WORKOUT OF THE DAY EVERY 4 MIN x 4 ROUNDS 50 Jumping Jacks 40 Butterfly Sit-Ups 30 Jump Lunges 20 Squats NOTES: Score is your slowest round You should at least get a minute of rest here Otherwise go every 5 Min

10.12.2020 Home Workout Minimal to no equipment needed. Gymnastic Conditioning... 20 SEC ON : 20s SEC OFF UNTIL 100 REPS COMPLETED OF CHOOSE ONE Chest-to-bar Pull-Ups Toes to bar Hanging Leg Raise Workout of the Day FOR TIME(as fast as possible) 50 Goblet Squats 400m Run 30 Push-Ups 20 Burpees 10 V-Ups