CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 20 Deep squat T spine rotations 20 Rotating scorpions 20 Alternating Dead bugs 20 Hand release push-ups / Hand elevated push-ups 20 Alternating Candle sticks (Double or single leg) *Be sure to give athletes plenty of time to accumulate the reps at a…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 45 sec Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry 5/5 Single Arm Bent Over Row B. Mobility PVC work C. Rope climb drills 1. Box rope climbs *Seated on a box – Foot lock hold – Foot lock…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Amrap 6 minutes 12 In and out squats 8 Good mornings 6 burpees B. Mobility banded lat stretch 45 sec C. Activation 2 sets 6/6 single leg RDL 10/10′ Banded monster walks 10 tall box jumps 10 Barbell strict press Weightlifting A: Front…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5mins Row or Bike -Gradually building pace from easy to hard @nose breathing B. Mobility Soft tissue mobilization With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific Amrap 5mins -5 Seated Pike ups (leg lifts)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM 6 Odd: -60sec Bike/Row/Ski Even: -20 sec Sampson Lunges + 20 sec V-ups B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax https://youtu.be/-3S0gZ3xL10 C. Specific (drills) 2-3 sets 3 Clean high pulls 3 Tall clean 3…
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…
