CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Row 45 seconds 7 Med Ball situps Row 45 seconds 7 Banded OHS Row 45 seconds 7 OHS @ empty bar Med Ball Sit-up: https://youtu.be/aiuP6smNIZA B. Specific Drills focus on intention and Aggressiveness (use your voice!) Upper body – 3-5 Tall muscle snatch…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) General* 3 rounds @increasing intensity 100m Row 10 alternating quadruped piked calf pedals 30sec Double unders 10 alternating standing dynamic quad pulls 100m Run *A short general warm-up today that should be capped at 8mins Metcon A: Metcon (Time) ‘Triple 3′ For Time 3,000 meter…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5 min Bike, row, ski *every min complete 5 Air squats B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch https://youtu.be/9LJDGUulS_8?t=409 C. Specific 3 sets 5 Deadlifts @ascending 20 sec of double unders 5 Lat to fly…
CrossFit Illuminati – CrossFit View Public Whiteboard Deadlift warm up (No Measure) 200 m run 3 rds 10 money makers 10 hollow rocks 5 empty barbell good mornings 5 push ups Metcon Metcon (Time) 21-15-9 Deadlifts (225/155 lb) Bar facing burpees Sit-Ups 20 push-ups after each set (60 total) Accessory B: Metcon (Weight) 3 sets…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60 Seconds Row/Bike/Run/Ski @Easy 5 Banded T pull aparts 80 ft carioca B. Mobility Samson stretch 10 reps each side C. Specific 3 rounds 15 sec on/15 sec off 1. Bike @Hard 2. Tall box jumps 3. Bent over row @light Conditioning the…
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 T pull aparts 30sec Row/Bike/Run/Ski @ Hard B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax https://youtu.be/-3S0gZ3xL10 C. Specific 2 sets 3 clean…
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. Ring Muscle up skill practice 3 x 3-7 reps Beginner: -False grip ring…
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 (Drills focused on creating consistency) 2 sets@ ascending 3 Power snatch balance (Watch footing) 3 Tall box jumps…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m Run or Row -Gradually building pace from easy to hard B. Mobility Piked runners calf pedals 60s C. Specific 2 Sets 50′ A skips 50′ Butt kicks 5-10 Scap pushes 10 Russian KB swings Metcon A: Metcon (Time) For time 400m Run…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 30sec Bike/Row/Ski/100m Run 5 btn press 10 Banded T pull aparts B. Activation Banded wall slides 7-10 reps slow and controlled C. Specific 2 sets 3-7 reps of Ring Muscle up Progression or pull ups 5 x 1 1/2 press* 10…
