CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30sec Bike/Row/Ski 30secs of air squats B. Mobility dragon/fragon poses C. Specific 1 Set -5/5 Airplanes -10 Jumping squat -7/7 lunges -3 Back squats @2-10-X-1 Weightlifting A: Metcon (Weight) Paused Back Squats Every 90 sec for 12 minutes 3 reps @70%…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30sec Row @increasing intensity 10 V-ups from the hollow position 10 false grip ring rows B. Mobility 45 second child’s pose C. Specific 2 Sets 5 Banded pull aparts 5 Scorpions (each side) 8 pull ups or ring rows Gymnastics A:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2min Row or Bike @increasing intensity B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in the scap C. Specific 3 sets @snatch grip + Ascending 5 Good mornings 5 btn press 5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5 min Row/Bike/Ski/Run At the top of each min: 3-5 burpees 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 Post chain activation 2 sets 10/10…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m Run or Row @easy B. Mobility Prone PVC shoulder dislocates 10 reps https://youtu.be/JEWmoIwYUb0 C. Specific 3 sets 1-3 Skin the cat / Knees to elbows 3-5 Ring beat swings* 3-5 Transition mu** https://youtu.be/Gc0CNL5eOlE This specific warm up is a very dedicated skill…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 Rounds 60 seconds Row/Bike/Run @Easy 20sec Plate hops 10 Samson lunges 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 athlete…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Amrap 6 minutes 12 In and out squats 20 Plate Jumps 20 Jumping lunges B. Mobility Banded lat stretch C. Specific (Before the Metcon) 2 sets 8 Alternating Scorpions 12 Band pull aparts 3 push up to downward dog 50ft butt kicks Conditioning…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Amrap 5 10/8 cal Row/Bike 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 Jerk Drills 5 btn dip hold 5 btn Push press + pause in ext. 5 drop jerk Weightlifting A:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3min Easy row, nose breathing 20 Fast Back wards arm circles 10 Scap pulls B. Mobility Banded wrist rocks 2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds https://youtu.be/NCPxGWf092I C. Specific (pre metcon) 2 sets @ascending, TnG 3 Clean pulls 3…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Row 2mins 2 rounds 5/side lying clam shell 10 alternating cossack squats https://youtu.be/LM4eV8Aj0Ko B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set https://www.youtube.com/watch?v=ShvTpCsgTiw C. Specific 6 Tempo back squats @30-50% (4.1.X.1)…
