CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Old school (No Measure) Run 200 m High knees/ butt kickers Punters kick/ bear crawl Carioca / Carioca 30 double unders 5 scorpions 10 burpees 15 sit ups 20 air squats 30 second couch stretch 30 second deep lunge Accessory SLIPS (No Measure) Metcon B: Metcon (Time)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 set 60sec Row/Bike/Run 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 3 Hang clean pull 3 Tall power cleans 3 Front squats* 3 Tempo…
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 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…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5 min Bike, row, ski *every min complete 5 Air squats 3 sets 5 Deadlifts @ascending 20 sec of jumping jacks 10 air squats 5 Btn Snatch push press 5 Muscle snatch Metcon A: Metcon (Time) For time 21-15-9 Deadlift** 100 Double unders…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 30 sec Row or Bike @Hard 10 Wall balls 5 box jumps + step down @moderate height 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 5 Back squats 5 Btn press…
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/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 2 rounds 30sec Bike/Row/Ski 5/5 Banded Y pulls 10 Standing banded rows 15 sec of double unders B.Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific Rope climb practice *Practice different styles of leg locks and climbing up the rope in the least amount…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 30sec Bike/Row/Ski/100m Run 10 Cossack Squats 10 Banded Overhead Squats B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific 2 sets@ ascending 3 Power snatch balance 3 High hang power snatch (pockets) 3 Low hang power snatch…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 30 seconds Row @Low intensity 7 Good mornings 5 Muscle Clean (no hook grip, no contact) 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…
