CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 30sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 30sec Row/Bike/Ski 10 Jumping back squats 30sec Row/Bike/Ski 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 Front squats 1 1/4…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 10/8 cal Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry 20 Seconds/side PNF lat stretch on floor https://www.youtube.com/watch?v=2F-wH4sDFho B. Specific 5 dip hold 5 Elbow rotations 5 btn Push press + pause in ext. 5 drop jerk 5 Push…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM 6 Odd: -60sec Bike/Row/Ski Even: -30sec Tempo banded T’s @ 5 sec eccentric B.Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain have the…
CrossFit Illuminati – Competition View Public Whiteboard Rest Day
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row 5/5 World’s greatest stretch 10 Rotating scorpions B.Specific @30-40% 3 Snatch First pull 3 box jumps 3 Snatch high pulls 3 box jumps 3 muscle snatch 3 box jumps 3 Power Snatch + 3 Squat Snatch Weightlifting A1: Snatch (4x 3…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2min Bike, row, ski @increasing intensity 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 2 sets 5 Banded wall-slides, slow and controlled…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Ski 10 Russian KB swings 10 Rotating T spine squats 10/10 lunges B. Mobility PNF banded lat stretch 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 3 sets Row/Bike 5 cal Sprint 5 Pause front squats @ascending Strength A: Front Squat (7 x 3 @85%+)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row or Bike 10 rotating scorpions 10 rotating full squat T spine rotations 30 sec Row or Bike B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific 3 sets 5/5 Front rack bulgarian split squats 5/5 Single arm…
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. Mobility Lateral banded hip mobilization + knee drive 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 3 sets 3 Pause wall balls @as high as possible 5 kipping swings 5 pull…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 30 sec Easy Row or Bike 15 Air squats 30 sec Moderate Row or Bike 30 sec rack stretch on floor 30 sec Hard Row or Bike B. Mobility 90/90 hip stretch 60sec per side C. Specific 3 sets @ascending 3 Back squats…
