CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3mins Easy Row, Bike, or Run B. Mobility PNF lat stretch on box 5 repetitions – 5 seconds pushing against the box with your elbows – 5 seconds stretch moving your chest toward the floor https://www.youtube.com/watch?v=t_geZRV2oUA C. Activation 2 sets 5/5 Single leg…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 30sec Bike/Row/Ski/100m Run 10 Wall Balls 10 Banded T pull aparts B. Mobility “Banded front delt PNF stretch 5 x 5 sec Contract/5 sec Stretch https://youtu.be/FD1WHHKYEEI C. Specific 3 Sets @ ascending 5 Cal @Hard 4 Burpee box jump overs 3…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) CARDIO WARM-UP | 9:00 • Athletes can perform any type of conditioning for :45. Feel free to mix in mountain climbers, jumping jacks, etc. • Complete 1:30 of work, then rest for :30. • Move smooth across 4 sets and don’t worry about increasing…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 10 cal machine 12 wall balls 15 Banded Good Mornings B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Activation 3 sets 5/5 Jumping lunges 10 Russian KB swings D. Skills & Drills Before the Metcon starts, set up stations where you…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 10/8 cal Row @increasing intensity 10sec L-sit hold OR Seated Pike ups 10 Prone pvc press 10 second wall facing hs hold or pike hold B.Mobility Mini band wall slide 20 repetition slow and controlled C. Specific 3 sets 5/5 Banded…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 30sec Bike/Row/Ski/100m Run 10 Cossack Squats 10 Banded Overhead Squats B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific 3 Power snatch balance 3 High hang power snatch (pockets) 3 Low hang power snatch (below knee) 3…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Bike/Ski/Row 5 mins @Increasing intensity At the top of every min: 10 sec of pause air squats B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Activation 3 sets @ascending 10 x 90/90 hip rotations…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5 min Row/Bike/Run @increasing intensity B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 3 sets 3 Strict press 1 & ½ @ascending 3/3 Hanging scapular CAR’s https://youtu.be/FPpTDqBzYVw Metcon A: Metcon (Weight) 5 sets 6 Strict press @75-80%…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 Rounds 60 Seconds Row @ increasing intensity 50′ Bear Crawl 50 ft carioca 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. Specific…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row 30sec Rotating full squat T spine rotations 30sec Banded OHS B.Specific 5 Tall high pulls 5 Tall muscle snatch 5 OHS 5 Snatch Sots press 5 snatch balance 5 tempo squat snatch Weightlifting A: Snatch (5x 1 + 2) 5sets @75-80%…
