CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Amrap 6 minutes 12 In and out squats 10 Squat clean wall balls* 50′ Banded monster walks *Perform a squat clean into a wall ball B. Mobility B1.. Pigeon Stretch 30 sec/side B2. banded wall slide 10 repetition slow and controlled C. Specific…
CrossFit Illuminati – Open View Public Whiteboard Warm-up (No Measure) A. General 3 rounds @increasing intensity on each round 2 minutes Row or Bike 25’ Bear Crawl (There is no movement at all at the spine) 5/5 Dead bug (Hold every rep for 3 seconds) B. Mobility B1. Soft tissue mobilization With a barbell, a…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2min Bike or Row @easy B. Mobility B1. Prone PVC shoulder dislocates 10 reps https://youtu.be/JEWmoIwYUb0 B2. Scapular pulls 10 reps + 1 sec pause at the top https://youtu.be/XIkPI-_80r4 C. plyo prep 50’ high knees 50’ butt kickers 50’ mario skips 50’ carioca 50’…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 30 seconds Row @Low intensity 3 breaths Prayer stretch with foam roller (Contract on the inhale, relax + lengthen on the exhale) https://youtu.be/9LJDGUulS_8?t=418 5 Btn press C. Snatch drills (Pre-Metcon) Pull + cycling: Focus on a strong, positionally sound first pull…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 min row/bike/ski/run @easy 5 Inchworms 45 sec row/bike/ski/run @mod 7 mini band wall slides 30 sec row/bike/ski/run @hard 10/10 single arm Russian KB swings B. Mobility Rotating Iron Cross 10 reps + 2 Sec pause https://youtu.be/7T9Xo5cYuP0 C. Clean drills 3 sets 3…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General -1min Row @ increasing intensity -30s deep squat T spine rotations -30s tall box jumps B. Mobility Rotating 90/90 Hip stretch 60sec C. Activation 2 sets @empty bar -7 Front rack elbow rotations -7 Tempo Front Squats @4sec down -14 Wall Balls Strength…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 30 sec Row or Bike 30 seconds round 1: Inch worms round 2: scorpions round 3: Reverse plank + march 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…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5 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 2 sets 5/5 Broad jump 10…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 30sec Bike/Row/Ski/100m Run 10 Wall Balls 10 Banded T pull aparts B.. Mobility 60sec Rotating scorpions C. Bar mu Drills Everyone: 10 Scap pull + hollow body https://youtu.be/iu7CjzonbZE 3 sets Beginner: 5-7 Kipping swings 5-7 Jumping CTB* *Focus on timing the…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds Row 150m / 400m Bike 20 KB swings B. Mobility Couch stretch 30 sec/side C.. Activation 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM 12 lunges 12 Pause glute bridge Strength A: Front Squat (2RM) Score: Heaviest set TC: 15 mins Scaling options Beginner…
