CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 round 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets @30-50% 3 Tempo clean pull 3 Box jumps 3 Tall power…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 10 BB good mornings 10 Alternating box step ups 50 Single unders B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific 90 seconds bike or row (easy pace) 12 muscle cleans @30-40% 60 seconds bike or row…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 60sec Row 30sec Worlds greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations 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.Specific 3 Snatch high pulls 3 muscle…
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. Specific 3 sets 8/8 single leg glute bridges 10 air squats 3 Broad jumps* https://youtu.be/96hGhN9_7_s Strength 400 m farmer carry (Time) put weight in comments Metcon B: Metcon (AMRAP…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 sec row or bike 30 sec Air squat 30 sec high box step ups B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific Pistol Progression 3 sets 4 Back squats @ascending…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) Warm up A. General EMOM 6mins 1- 60 sec cal Row/Bike/Ski or 200m Run @Easy 2- 25’/25′ Single arm OH Carry + 3-5 scap pulls 3- 20 Seconds/side PNF lat stretch on floor https://www.youtube.com/watch?v=2F-wH4sDFho B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths…
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 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank 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. Specific 3 Tall box…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 min Easy Row 30sec rotating scorpions 1 min Moderate Row 30sec Mountain Climbers 1 min Hard Row B. Specific 2 sets 5 breaths in the puppy dog stretch 5 Back rack elbow rotations 5 Btn push press 5 pause push press https://youtu.be/9LJDGUulS_8?t=418…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Ski 7 Pause Frankenstine Squats @empty bar 10 Rotating T spine squats https://youtu.be/24wGaES-8y8?t=73 B. Mobility Rotating Hip 90/90 1min C. Specific 3 sets 4 Front squat 1 & 1/4: ramp up 6/6 lunges Weightlifting A: Metcon (Weight) 5 sets 2 Front Squat…
