CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5 min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific 2 sets 20 in-and-out plate hops 3 Dual DB Deadlifts 3 Dual DB snatch 5 Dual DB hang…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400 m run, 500 m row or 1000 m bike B.Mobility – PVC As close as you can while maintaining lock out and retraction in the scap: 10 x front to back 10 x back to front 10 x around the world (per…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM 6 Odd: -60sec Bike/Row/Ski Even: -30sec Sampson lunges B. Mobility Piked runners calf stretch 4 reps/side 10sec contraction pressing the heel away from the floor through the ball of the foot 10sec stretching pushing the heel towards the floor C. Metcon Specific…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1min Row @ increasing intensity 30s banded Y pull (15s/arm) 30s tall box jumps B. Specific 2 sets 10/side banded side walk 10 Alternating lunges 3-5 Barbell elbow rotations, front rack* 3-5 tempo Front squats *https://youtu.be/8rqB4j2iUEA Strength A: Front Squat (5×5 @ 80%)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Old school (No Measure) Run 200 m High knees/ butt kickers Punters kick/ bear crawl Carioca / Carioca 30 double unders 5 scorpions 10 burpees 15 sit ups 20 air squats 30 second couch stretch 30 second deep lunge Accessory SLIPS (No Measure) Metcon B: Metcon (Time)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 set 60sec Row/Bike/Run 7/7 Single leg RDL with empty bar 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 3 Hang clean pull 3 Tall power cleans 3 Front squats* 3 Tempo…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row or Bike 10 rotating scorpions 10 rotating full squat T spine rotations 30 sec Row or Bike 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…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5 min Bike, row, ski *every min complete 5 Air squats 3 sets 5 Deadlifts @ascending 20 sec of jumping jacks 10 air squats 5 Btn Snatch push press 5 Muscle snatch Metcon A: Metcon (Time) For time 21-15-9 Deadlift** 100 Double unders…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 30 sec Row or Bike @Hard 10 Wall balls 5 box jumps + step down @moderate height 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 5 Back squats 5 Btn press…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 min row or bike @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 on a box* https://youtu.be/67jI0e8x2T8 B. Ring Muscle up skill practice 3 x 3-7…
