CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60 seconds Row/Bike/Run/Ski @Easy 20 In and out squats 10 prone PVC btn press 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 2 sets 6…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 round 60sec Row/Bike/Ski 10 broad jumps 10 Good mornings B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets @30-50% 3 Tall box jumps 3 Tempo clean pull 3 Hang muscle clean 3 Tall power cleans…
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 alternating Y arm raises on a box* https://youtu.be/67jI0e8x2T8 B. Ring Muscle up skill practice 3 x 3-7…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific 2 sets @ascending 3 Snatch high pulls 3 OHS 3 tall Snatches 3 tempo snatches Weightlifting A: Snatch (5 x 1 @85%+) Score: Max weight TC: 15mins…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 60sec Row/Bike/Run/Ski @ Moderate 30sec Banded Y pulls 60sec Row/Bike/Run/Ski @ Hard B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific 3 sets 5/5 Single leg broad jump 10 KB swings 6-8 Cal Bike, row,…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Ski 10 Good Mornings 10 Pause air squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 rounds 100m Row @hard 20 Double unders 10 Wall balls 2-3 Devils press Metcon A1: Metcon (AMRAP – Reps)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 1 min Row or Bike 30 seconds round 1: Inch worms round 2: pvc prone press round 3: Reverse plank 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…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 60 sec Row @mod then hard 10 in-and-out squats B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 1 set 5 Goblet squat + shift 3 Close stance air squats* 5 Banded wall-slides, slow and controlled 3 wall walks *These…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 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 3-5 Clean first pull 3-5 Hang clean pull 3-5 segment power cleans 3-5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2min Bike/Row/Ski 30 sec scorpions 10 Hanging scapular cars https://youtu.be/kemNMkpJ2WM?t=20 B. Specific 3 sets 20 Hollow rocks 5 Beat swings 5-10 Butterfly progression or Kipping progression Note: These same progressions can be used in a kipping pattern for athletes trying to learn this…
