CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 30 sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific C1. Shoulder activation 2 sets 5 Hollow banded lat pull downs 5 scap pulls 5 beat swings B2. B mu skill progression 3 sets Beginner: 5-7…
CrossFit Illuminati – CrossFit View Public Whiteboard new school (No Measure) 400 m run high knees/knee hugs butt kicks/ ankle pulls sumo stretch/lunge 2 rounds 10 kb swings 10 goblet squats 10 burpees 10 band pull aparts Strength Turkish Get Up (5×3) Metcon B: Metcon (Time) 5 rounds for time 10 Hang power cleans 115/75lbs…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30sec Row/Bike/Run @hard 6/6 Cossack Squats 10 Rotating T spine squats 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 2 sets 3 Front squats @1 1/4 + ascending 10 Broad jumps…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3min Bike, row, or run *every min complete 3-5 burpees B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 2 sets 5 Banded wall-slides, slow and controlled 3 wall walks 20 second HS hold Gymnastics A: Metcon (No Measure) EMOM 8minutes Min…
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 @ working weight 3 Snatch Grip Deadlift 5 box jumps 3 Snatch high pulls 5 box jumps 3 OHS 5 box jumps 3 Tempo Squat Snatch A: Squat…
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 mobilisation With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific 3 rounds to progress loading in the following:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5 min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific 2 sets 10 air squats 3 Dual DB Deadlifts 3 Dual DB snatch 5 Dual DB hang Muscle…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400 m run, 500 m row or 1000 m bike B.Mobility – PVC As close as you can while maintaining lock out and retraction in the scap: 10 x front to back 10 x back to front 10 x around the world (per…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM 6 Odd: -60sec Bike/Row/Ski Even: -30sec Sampson lunges B. Mobility Piked runners calf stretch 4 reps/side 10sec contraction pressing the heel away from the floor through the ball of the foot 10sec stretching pushing the heel towards the floor C. Metcon Specific…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1min Row @ increasing intensity 30s banded Y pull (15s/arm) 30s tall box jumps B. Specific 2 sets 10/side banded side walk 10 Alternating lunges 3-5 Barbell elbow rotations, front rack* 3-5 tempo Front squats *https://youtu.be/8rqB4j2iUEA Strength A: Front Squat (5×5 @ 80%)…
