CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 min Row/Bike/Ski/Run At the top of each min: 3-5 burpees B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back https://www.youtube.com/watch?v=1RohXn9h21c C. Activation 3 sets 3 Deadlifts @ascending Pistol…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Tabata – Plate hops – Plate ground to overhead @25/15 lbs – Bear crawl – Burpees Tabata = 4*20 sec on / 10 sec off ( 4 sets on each, not 8) B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60 sec Bike/Row/Ski @easy 30/30 sec couch stretch 45 sec Bike/Row/Ski @mod 15 Russian KB swings 30 sec Bike/Row/Ski @hard 12 Alternating curtsy lunges B. Mobility Iron Cross Stretch 60sec https://youtu.be/7T9Xo5cYuP0 C. Metcon Prep 5 reps on each movement in order Metcon A:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 5/5 World’s greatest stretch 10 muscle clean, no hook grip no contact 3 Tall cleans *Receive lower and lower each rep B.. Clean Drills *Focus on cueing leg drive & reception 5 Clean High pull 5 Heaving hang squat clean (No…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3min Bike/Row/Run/Ski -Increase intensity every 1 min B. Mobility Handstand superman drill 10-15 repetitions https://www.youtube.com/watch?v=Dxb0aGEAMFs *for members who can’t go upside down, use a pike position from a box or even from the floor. C.. Activation 2 sets -5/5 Banded Y pulls -7…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 Rounds 30 seconds Row/Bike/Run/Ski @Easy 20 Alternating 90/90 hip rotations* 15 Jumping air squats *https://youtu.be/qq_Z7sAmVrA B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds https://www.youtube.com/watch?v=ILSbK8RnGdI C. Specific 3 sets 8/8 lunges 4 Front squat:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 sec Row 30sec Rotating scorpions 30sec Full squat T spine rotations B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds https://www.youtube.com/watch?v=ILSbK8RnGd C. Specific 2 sets 3 Back squats @1 1/4 + ascending…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 60 Seconds Row/Bike/Run/Ski @Easy 50′ Bear Crawl 25 jumping jacks Metcon A1: Metcon (Time) 4 rounds for time 50 Cal Row 40 Sit-ups 30 Push-ups 20 Box Jumps 24/20″TC: 30 min Score: Time Scaling options Beginner: 4 rounds 25 Cal Row 20 Sit-ups…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 minutes bike, rower, ski, or run at an easy pace 2 sets :20 single unders 5 legs swings per side (each directions) 10 alternating overhead plate lunges 3 sets :20 double unders or attempts 5 scap pulls or ring rows 10 BB…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded pull aparts 30sec Row/Bike/Run/Ski @ Hard B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back…
