CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 200m jog / 1 min machine 10 ring rows 200m jog / 1 min machine 10 jumping ring dips + support B. Specific 1 Ring muscle up progression Everyone: 1- Face pull ring rows, knees bent: https://youtu.be/PRfENOR-V3c?si=4lcBqBIvWDac8kyQ 2- Jumping ring dips / Box dips C….
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General EMOM 6 odd- 40 sec Shuttle Jog even- 10 partner med ball toss* * Changing every round: – Chest pass – Overhead toss – “Wall ball” toss B. Specific 5 Pause wall ball squats 5 Wall ball push press, against wall 5 Pause wall balls:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Amrap 4 minutes 4 Burpees 4 plate to overhead @ 15/10lbs 8 Plate hops B. Mobility 8 plank to downward dogs + calf pedals C. Specific 1-2 sets 15 sec 90 degree plate hold 3 Pike HSPU / HSPU Gymnastics A1: Gymnastics (AMRAP – Reps)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 sets 60sec Bike or Row @ nose breathing 30sec Air squats 30sec low box jumps B. Mobility Banded hip flexor stretch 45sec/side https://youtu.be/–KAVWwV7OY?t=34 C Activation 2 sets -5 Tempo Back Squats @4.2.X.1 -5/5 Cossack squats -5 Glute bridges + 6 alternating marches Weightlifting Back…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 1 min Row or Bike 30s Quadruped Thoracic rotation / side: https://youtu.be/QWwiOHexU8I 5/5 Dead bug (Hold every rep for 3 seconds) B. Activation 3 sets 3 Banded Snatch Sots press + 7 Banded OH Squats 5 Scap pushes + 3 Burpees 5 Scap pulls +…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 60 sec Row or Bike 10 rotating scorpions 5 push up to downward dogs 60 sec Row or Bike 10 Alternating Box Y raises 5/5 Single arm banded straight arm lat pulldown B. Specific EMOM 6 Min 1- 10 straight arm banded lat pull downs…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 30s Air squats 30s Burpee/ Down & Ups 30s Plate ground to overhead @ light B. Mobility Ankle stretch with band C. Specific 10/10 Step downs 10/10 Heel elevated glute bridge 10/10 Russian step up (front facing) 10/10 RDL with reach Gymnastics Gymnastics…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 400m run / 500m row 30 jumping jacks 2 x 5/5 Deficit calf raises – Plyo progression (stack of plate up to 4, 1-2 for beginner) 30 hops https://www.youtube.com/watch?v=hWGMCdhC38I B. Mobility Split stance Banded T spine rotation 10/10 https://www.youtube.com/watch?v=SuqhXjFdU-Q C. Specific 6 Stiff leg deadlifts…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 4 sets -50’ Skip (25/25) -15sec Downward dog Skip drills you can choose from: – A Skip – Butt kicks – High knees – Forward shuffle B. Activation 1 set – 8 alternating Bird Dogs – 8 pausing ring rows* – 8 hollow rocks –…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 1 min shuttle runs, easy 5 Inchworms 45 sec row or bike @mod 7 mini band wall slides 30 sec row or bike @hard 10 alternating Y arm raises * bent over* https://youtu.be/67jI0e8x2T8 B. Ring Muscle up skill practice 3 x 2-4 reps Beginner: -False…
