CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 sec Row/Bike/Ski or 200m Run @Easy 5/5 Single Arm Bent Over Row 15-20 sec support on rings B.Mobility 90 second puppy dog pose C. Clean & Jerk Specific Pull 3 Clean pulls 3 muscle squat cleans, no hook grip no…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 30 seconds Row @Low intensity 5 Muscle snatch (no hook grip, no contact) 5 Banded OHS B. Specific: Positions 5 Snatch first pull 5 Tempo power Snatch 5 Tempo Squat Snatch C. Drills: Bar Path 3 sets @Ascending Snatch High pull…
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 7 mini band wall slides 30 sec row or bike @hard 10 band pull aparts B. Mobility Rotating Iron Cross 10 reps + 2 Sec pause https://youtu.be/7T9Xo5cYuP0 C. Rope climb…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 40 sec row/bike 6 Banded OHS https://youtu.be/C7hUzFCbIIY 40 sec row/bike 3/3 Windmills @ light DB B. Mobility PNF Couch stretch 45 seconds each side C. Specific 3 sets 10 back squats @ ascending weight 10/10 single leg glute bridge Weightlifting A:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2mins 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 rounds 30 sec Row or Bike @Hard 5 Muscle snatch 5 pull-ups/ Ring rows 5 Pause ring dips/HR push-ups 5 Jump Squats B. Skill Work Muscle up 1-3 Rounds :30 Top of Ring Hold-Use Low Rings, Hands turned out :30 Bottom of…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Old school (No Measure) Run 200 m High knees/ butt kickers Punters kick/ bear crawl Carioca / Carioca 30 double unders 5 scorpions 10 burpees 15 sit ups 20 air squats 30 second couch stretch 30 second deep lunge Metcon ,: 12 Days of Xmas (Time) 1…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 10 cal machine 12 wall balls @ light 15 Banded Good Mornings B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Activation 3 sets 10 walking lunges 10 Russian KB swings Make sure the knees and hips drive the kb in sequence….
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds -30sec Row or Bike @increasing intensity on each min -30sec Front rack stretch -30sec PNF Hamstring stretch (15 sec/side) B. Specific Clean Pull + Low hang squat clean + Tall jerk @30% 3 x (2+1+1) Drills focus on intention and Aggressiveness…
CrossFit Illuminati – CrossFit View Public Whiteboard new school (No Measure) 400 m run high knees/knee hugs butt kicks/ ankle pulls sumo stretch/lunge 2 rounds 10 kb swings 10 goblet squats 10 burpees 10 band pull aparts Gymnastics A: Metcon (AMRAP – Reps) EMOM 10 mins Min 1: 1-4 Bar Muscle-ups Min 2: Recovery Ski/Bike/RowScaling…
