CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 min Easy Row 30sec rotating scorpions 1 min Moderate Row 30sec Mountain Climbers 1 min Hard Row B. Specific 2 sets 5 breaths in the puppy dog stretch 5 Back rack elbow rotations 5 Btn push press 5 pause push press https://youtu.be/9LJDGUulS_8?t=418…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Ski 7 Pause Frankenstine Squats @empty bar 10 Rotating T spine squats https://youtu.be/24wGaES-8y8?t=73 B. Mobility Rotating Hip 90/90 1min C. Specific 3 sets 4 Front squat 1 & 1/4: ramp up 6/6 lunges Weightlifting A: Metcon (Weight) 5 sets 2 Front Squat…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30sec Row @increasing intensity 10 V-ups from the hollow position 10 banded wall slides B. Mobility 1 minute puppy dog position C. Specific 3 Sets 6 Rotating Scorpions 8 burpees 10 push ups 12 KB swings Strength 1.5 bench press (5×5)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific 2 sets -5 Muscle snatch -5 Power snatch balance -5 Tall Power Snatch Weightlifting A: Metcon (Time) For time 60 Power Snatch @50%Score: Time TC:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds -1min Bike-Row-Ski-100m Run -10 Alternating Scorpions B.Specific 2 sets 5/5 single arm DB floor press 30sec Banded shoulder activation* https://youtu.be/6z7c22hFBjY Weightlifting A: Metcon (Weight) DB Bench Press (Neutral Grip) Work up to a heavy 5 repsScore: Heaviest set TC: 12mins Scaling…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Alternating Tabata – Burpee to plate – Plate ground to overhead Alternating Tabata – Plank hold -lunges B. Mobility 1 minute pigeon stretch each side C. Specific 3 sets 20sec plate hops 10 Overhead lunges @45/25lb plate 400m Machine @hard Metcon A: Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 1 min Row or Bike 30 seconds round 1: Inch worms round 2: Prayer stretch with foam roller round 3: Reverse plank + march https://youtu.be/9LJDGUulS_8?t=418 B. Specific 3 paused push press 3 Tall jerks* 3 jerks *https://youtu.be/QWCyQBN1vDM (land in whatever receiving…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM 4 Odd: Bike/Row/Ski Even: 1 moderate height box jump 3,5,7 sec 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 2 sets 5/5 Airplanes 9…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Amrap 4 minutes 12 In and out squats 10 Squat clean wall balls* 8 box jumps *Not a med ball clean, A med ball clean into a wall ball B. Specific 7 RDL 7 muscle clean 7 Elbow rotations 7 Front squats 7…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400 m run B. Mobility Prone PVC shoulder dislocates 10 reps https://youtu.be/JEWmoIwYUb0 C. Specific 2 sets 1-3 Skin the cat / Knees to elbows 3-5 Ring kipping swings 3-5 Transition mu or pull ups Gymnastics A: Metcon (AMRAP – Reps) EMOM 10minutes Min…
