CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 30 seconds jump rope 5 Muscle snatch (no hook grip, no contact) 5 Banded OHS B. Specific: Positions – 5 Snatch deadlift – 5 Snatch pull with pause @ optimal leg drive position (TALL position) – 5 Tempo hang power Snatch…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 min Row @easy 10 sec Ring support hold (top of dip) 5 Pike push ups 45 sec Row @moderate 10 sec Bottom of ring dip hold @ assisted or not 5 Strict press @ empty bar 30 sec Row @hard B. Activation…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 100m jog or shuttle runs in the gym 12 In and out squats 8 Good mornings B. Mobility Lizard pose 30 seconds 2 sets each side C. Activation 2 sets 6/6 RDL with reach, slow and controlled 6/6 Lunges 3 Pause…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 30 sec Row or Bike 30sec Strict Knees to elbows 30 sec Row or Bike 30sec Plate hops B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://youtu.be/-CiWQ2IvY34 C. Specific 3 sets 20sec Row @ Hard 6 Slam balls or Pike ups…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 200m Run 30sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA 15 sec Banded Good mornings Metcon A: Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsTC: 50 min Score: Time Scaling options Beginner 400m Run 30…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 set 60sec Row/Bike/Ski 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 2 sets 3 Hang clean pull 3 Tall power cleans 3 Front squats*…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 4min Bike/Row/Ski @easy-mod, or 600m run B. Mobility Banded lat stretch 2 sets, 10/10 C. Specific 2 sets 30 sec of double tap jumps* 25′ Walking lunge + twist 4 DB snatch 25′ Inch worms 30 sec of double unders *https://youtu.be/Gx9SsByFOEI Metcon A:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 30 sec Row or Bike 10 rotating scorpions 30 sec Row or Bike 10 Pause Ring rows 30 sec Row or Bike 10 Beat swings B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 sec Row @ increasing intensity 30s Glute Bridge March* 30s Dynamic monkey clap** *https://youtu.be/WlUl-VfoDXo **https://youtube.com/shorts/7z0xaoABxS4?feature=share B. Mobility 90/90 Hip stretch 30s/side https://youtu.be/k5KAC5T2Roo C. Specific 2 sets 12/12 Banded monster walks 12 Banded Good Mornings 7 Tempo squats @0-0-X-0* 3 Jumping…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 45 sec Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry * 5/5 Single Arm Bent Over Row B. Mobility Quadruped rear shoulder stretch 30 sec/side https://youtu.be/eYovIztVZos C. Specific Turkish Get-up instruction Weightlifting A: Turkish Get Up (Accumulate 30 total…
