CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General -1min Row @ increasing intensity -30s deep squat T spine rotations -30s tall box jumps B. Mobility Rotating 90/90 Hip stretch 60sec C. Activation 2 sets @empty bar -7 Front rack elbow rotations -7 Tempo Front Squats @4sec down -14 Wall Balls Strength…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 30 sec Row or Bike 30 seconds round 1: Inch worms round 2: scorpions round 3: Reverse plank + march 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…
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. Activation 2 sets 5/5 Broad jump 10…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 30sec Bike/Row/Ski/100m Run 10 Wall Balls 10 Banded T pull aparts B.. Mobility 60sec Rotating scorpions C. Bar mu Drills Everyone: 10 Scap pull + hollow body https://youtu.be/iu7CjzonbZE 3 sets Beginner: 5-7 Kipping swings 5-7 Jumping CTB* *Focus on timing the…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds Row 150m / 400m Bike 20 KB swings B. Mobility Couch stretch 30 sec/side C.. Activation 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM 12 lunges 12 Pause glute bridge Strength A: Front Squat (2RM) Score: Heaviest set TC: 15 mins Scaling options Beginner…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3min Bike/Row/Run/Ski -Increase intensity every 1 min 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 box or even from the floor. C. 2 sets -10 band pull aparts -10-15 push…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 5/5 World’s greatest stretch 10 muscle sntach, no hook grip no contact 3 btn snatch press + 3 drop snatch* *Receive lower and lower each rep B.. Snatch Drills *Focus on cueing leg drive & reception 5 Snatch High pull 5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Tabata – Plate hops – Plate ground to overhead @25/15 lbs – Bear crawl – Burpee Tabata = 4×20 sec on / 10 sec off ( 4 sets on each, not 8) B. Mobility Puppy dog pose 1 minute 10 hollow rocks 10…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Row 30 sec 25′ samson stretch lunges Row 45 sec 10 PVC shoulder dislocates 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 3 sets 100m…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Deadlift warm up (No Measure) 200 m run 3 rds 10 money makers 10 hollow rocks 5 empty barbell good mornings 5 push ups Metcon McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan…
