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 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets @ascending 3-5 Front squats 3-5 Push press 3-5 Thrusters 1-3 Burpees Metcon A:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Partner Warm-Up With a Med Ball 10/8 cal/person @mod 10 Swing passes 10 plank passes (face to face) 10 Lunges passes 10 Rotational passes (side to side) 10 Wall Ball passes 10/8 cal/person @hard B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction,…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3mins Row or Bike @increasing intensity on each min EMOM 5 PVC btn press B. Mobility 60sec band pull aparts C. Specific 5 Prone W-Y’s 20sec vertical toe touches 5 Banded Piked hspu D. Pre-Metcon 2 sets 20 double unders 6 wall balls…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Amrap 5minutes 30sec Row/Bike/Ski 7/7 Single leg RDL 5/5 Seated DB press 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 athlete…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 60sec Bike or Row @ nose breathing 60 seconds 90/90 Hip Switch https://youtu.be/YxECcOkUCEY 30sec Air squats with pause at the bottom B. Mobility Banded hip flexor stretch 45sec/side https://youtu.be/–KAVWwV7OY?t=34 C Activation 2 sets -5 Tempo Front Squats @4.2.X.1 -5/5 Reverse Back…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Side lunges 1 min Hard Row B. Specific 3 sets 8 Wide stance banded good mornings 4 Dual russian kb swings 3 Sumo deadlifts @ascending Weightlifting A: Sumo Deadlift (1 Rep Max) TC:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30 sec Pause ring rows 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard B. Mobility Front rack elbow rotations 10/10 C. Specific (pre metcon) 2 sets 3 clean first pull 3 hang muscle clean…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m Run -Gradually building pace from easy to hard B. Mobility Piked runners calf pedals 60s C. Specific 2 Sets 50′ A skips 50′ Butt kicks 5-10 Scap pushes 10 Russian KB swings Metcon A: Metcon (Time) For time 400m Run 15 Burpees…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM x 9 1. 60sec Bike or Row 2. 10-15 Wall Balls 3. 3 Jerk dip + 5 push press B. Specific -3 Banded oscillations* -5 Beat swings -5 Jumping back squats -5 push press -5 cal bike sprint *https://youtu.be/P9QVvhyBTdM Metcon A: Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 100 m run 15 Vertical toe touches 10 Russian KB swings https://youtu.be/6EDeeGnRrys B. Specific 2 pause deadlift @ 40-50% 5 x 3 reps Weightlifting A: Deadlift (6 x 5 @82%) TC: 8 min Score: Weight Scaling Options Beginner 4 @ Moderate…
