CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 30 sec Row or Bike 10 rotating scorpions 20 Fast in and out squats 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. Activation 3 sets 10…
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 Strength A: Metcon (Weight) DB Bench press Find the Heaviest weight you can use for 5 repsScore: Heaviest set TC: 12mins…
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 10 mini band wall slides 30 sec row or bike @hard 10 mini band wall slides B. Metcon Prep 3 sets 5 beat swings + 5 Jumping pull-ups* 5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 minutes Row or Bike 10 rotating scorpions 20 hollow rocks 10 Light medball toss situp https://youtu.be/D0Yoa0_cfkk B. Activation 2 sets -5 Barbell elbow rotations -5 Strict btn Press -5 Piked hspu C. Metcon prep 4 sets 3 Front squats from the floor…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General “Jammin” Put on the song: “Jamin” by Bob Marley Start doing jumping jacks, for the whole song. But anytime you hear the word “Jamin” you do a burpee. 3:18 B. Mobility Ballistic Leg Swings 20 reps per leg Front to back Side to…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 30 seconds Row @Low intensity 5 Muscle snatch (no hook grip, no contact) 5 Banded Y pulls 5/5 World’s greatest stretch B. Specific: Positions 5 Hang snatch pulls 5 Hang snatch high pulls 5 Tempo Hang power Snatch 5 Tempo Low…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 sec Row @ increasing intensity 30s W-band pull apart 30s Dynamic monkey clap 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 7 Speed squats 3 Jump Squats Then ramp up squat to…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3mins Row or Bike @increasing intensity B. Specific 2 sets 10 Band pull aparts 5/5 Farmers press https://youtu.be/7WYISRQzOMY 10 kneeling hip extension https://youtu.be/KBXj3rHh6cg 10 Overhead lunges @ 1 DB C. Rope climb drills Beginner *Starting in a standing position on the floor Feet…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM 4 Odd: Bike/Row/Ski Even: 1 Air squat every 3,5,7,10 seconds B. Mobility Standing banded psoas march 20 alternating reps https://youtu.be/FDoih85T5vo Metcon A: Metcon (Time) 3 rounds 50 Burpee to a target 60 KB swings 24/16 KgScore: Time TC: 27mins Scaling options Beginner…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds @increasing intensity on each round -1 min Row or Bike or Run or Jumping jacks -30s push up to downward dog -5/5 Dead bug (Hold every rep for 3 seconds) B. Mobility Half kneeling hip flexor stretch 3 sets of 5…
