CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Amrap 6 minutes 12 In and out squats 10 Squat clean wall balls 8 Banded lateral hops (4per side) B. Mobility Quadruped rear shoulder stretch 30 sec/side https://youtu.be/eYovIztVZos C. Specific 3 sets 3 Push-up to downward dogs 7 Glute bridge + DB floor…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2min Row/Bike/Ski/Run At the top of each min: 10 Wall balls B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax https://youtu.be/-3S0gZ3xL10 C. Specific 2 sets @empty bar – 10 sec swimmer stretch https://youtu.be/gj22wrwAVjk – 10 Push Press…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2min Row/Bike/Ski/Run 400m B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 2 sets 25′ Inch worms 6 Alternating spiderman stretch 20 seconds Reverse plank + march Weightlifting A: Metcon (No Measure) Every 2 mins for 12minutes – 10 Bent over rows…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 200 m run 25′ samson stretch lunges 200 m run 10 Beat Swings 10 Muscle snatches B. Mobility 90/90 hip rotations 10/10 C. Specific 3 sets 4 Back squat: ramp up 10 Plate G2OH Weightlifting A: Back Squat (4 x 6 @60-70%) EMOM…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM 4 minutes odd- Single or Double unders Even- 30 seconds Mario skips B. Activation 2 rounds 50ft carioca 10 Banded Good Mornings 3/3 Abmat turkish get-ups 5/5 Bottom up kb press C. Warm Up Game Simon Says Weightlifting A: Metcon (5 Rounds…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Good Mornings with empty bar B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2-3 sets 8 beat swings (TTB in later rounds) 6 forward hops: https://youtu.be/w8z-9PCmGjQ 2…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Run 200m 25′ samson stretch lunges Run 400m 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain have the…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) Amrap 8 minutes 100m Mario skips 12 In and out squats 100 m run 10 sit ups Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 28 mins 20 Pistols 20 TTB 400m RunTC: 28 min Score: Rounds + reps Scaling Beginner: 20 Deficit Reverse…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row B. Specific 3 sets 8 Dual KB Sumo deadlifts 4 Dual russian kb swings 3-6 Sumo deadlifts @ascending Weightlifting A: Sumo Deadlift (6 x 6 @75%) Rest…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 10/8 cal Row @increasing intensity 10 Hollow Rocks 10 Lying W-Y B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds https://www.youtube.com/watch?v=2F-wH4sDFho C. Specific *Med Ball clean instruction* We will go over…
