CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 10/8 cal Row @increasing intensity 10 Hollow Rocks 10 Supermans 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. BMU Drills 3 sets 10 Beat swings 8 Hips to…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60 sec Row 30 sec World’s greatest stretch (15sec/side) 30 sec Rotating full squat T spine rotations: https://youtu.be/3-V53sQinNk 30 sec Banded face pulls B.Specific 5 snatch lift offs 5 Tempo Snatch high pulls 5 OHS 5 tall Snatches 5 tempo snatches -Athletes need…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 Rounds 30 seconds Row/Bike/Run/Ski @Easy 8/8 lunges 6 /6 Single Leg Glute Bridge 30 Seconds Elbow Plank B. Mobility Leg swings 10/10 Front to back 10/10 lateral 10 Samson lunges C. Activation 3 sets 5 Scap pulls + 3 Beat swings 1…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Row 150m 25′ samson stretch lunges Row 200m 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) A. General 30 sec Row or Bike 10 rotating scorpions 10 rotating full squat T spine rotations 30 sec Row or Bike 10 Alternating high box step ups 5/5 deep squat single arm DB press B. Specific 2 sets @ working weight 5 Muscle Snatch…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5 sets: :40 row, bike, ski, run, or single under :20 rest 3 sets Spiderman stretch 30 seconds each side 10 alternating knee to opposite elbow in plank 10 sit-ups 10 good mornings 20 jumping jacks B. Specific 3 sets (at ascending) 5-7…
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 wrist stretch from table top position 15 reps each side C. Rope climb drills *Starting in a standing position on the…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 30 sec Bike/Row/Ski/100m Run 10 Wall Balls 30 sec double unders 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 25 ft…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2mins Row, Bike, Ski, or Run @ increasing intensity 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. Ring dip progression 2 sets 5 scorpions 3 push-up to downward…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30sec Row/Bike/Ski 10 good mornings 10 strict press B. Mobility Banded lat stretch 2x 10 reps each side C. Specific With an empty bar: *3 High box jumps between each drill 5 Low hang clean pull 5 High Hang clean pull…
