CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Amrap 5 30sec Row/Bike/Ski 10 walking lunges B. Specific 2 sets 7/7 Banded monster walks 6 x 90/90 hip rotations 5 jumping back squat @4sec eccentric Weightlifting A: Back Squat (3-4 x 8 @78% + 4 sec eccentric) TC: 20 min Score: Weight…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m run 10 wallballs 5/5 suitcase deadlift B. Mobility T spine rotations 60s C. Specific 3 RDL 3 Tempo hang clean high pulls 3 Hang muscle clean 3 Hang power clean 5 Front Squats Weightlifting A: Metcon (Weight) 5 unbroken sets for max…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM x 3 @increasing intensity -30sec Ski/Bike/Row/Run/Mountain climbers -15sec Downward dog B. Activation 1 set – 8 alternating Bird Dogs – 8 pausing ring rows* – 8 hollow rocks – 8 Behind the neck prone pvc press *pause 2sec when chest reaches knuckles…
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 (from childs pose) B. Ring Muscle up skill practice 3 x 3-7 reps…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 10/8 Bike/Row/Run/Ski @easy, nose breathing 7 Box jumps, increase power output from rep 1 to 7 B. Mobility Barbell Front rack mobility drill 30 seconds/side https://www.youtube.com/watch?v=Rzhf3DXRvaU C. Specific C1. At the bottom of a Jerk Dip, perform 3 x 5 double…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 30sec Row/Bike/Run/Ski @ easy 30sec Banded Y pulls 30sec Row/Bike/Run/Ski @ Moderate 30sec Banded OH Squats 30sec Row/Bike/Run/Ski @ Hard B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in the scap C….
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 sec Jumping Jack 25’ Lunges + Twist 5/5 Russian one arm KBS 5/5 KB Windmills B. Mobility 2 sets 10 Alternating Scorpions 5/5 World’s Greatest Stretch C. Specific 2 x 25’ Butt kickers 2 x 25’ High knees 2 x…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5 mins @increasing intensity -Row or Bike Every min complete: 2-4 burpees B. Specific Ring Muscle up progression 2 sets: Beginner: -5-8 False grip Ring rows -5-8 Pause ring dips/Hand release push-ups Intermediate: -1 Ring mu negative as slow as possible -3-5 Ring…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 min row or bike @easy 3 Inchworms 45 sec row or bike @mod 10 alternating Y arm raises 30 sec row or bike @hard https://youtu.be/67jI0e8x2T8 B. Activation 2 sets 7 hollow rocks 7 supermans 7 Banded lat pull downs C. Specific (before…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 90 seconds Machine 5/5 Deadbug 10 Cossack squats B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set https://www.youtube.com/watch?v=ShvTpCsgTiw C. Specific 2 sets @ empty barbell 5 tempo squats (tempo 4 second…
