CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 sec Row or Bike @Hard 5 Muscle snatch 5 pull-ups/ Ring rows 5 Pause ring dips/HR push-ups 5 Jump Squats B. Skill Work Muscle up 1-3 Rounds :30 Top of Ring Hold-Use Low Rings, Hands turned out :30 Bottom of…
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 Metcon ,: 12 Days of Xmas (Time) 1…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 10 cal machine 12 wall balls @ light 15 Banded Good Mornings B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Activation 3 sets 10 walking lunges 10 Russian KB swings Make sure the knees and hips drive the kb in sequence….
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds -30sec Row or Bike @increasing intensity on each min -30sec Front rack stretch -30sec PNF Hamstring stretch (15 sec/side) B. Specific Clean Pull + Low hang squat clean + Tall jerk @30% 3 x (2+1+1) Drills focus on intention and Aggressiveness…
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 Gymnastics A: Metcon (AMRAP – Reps) EMOM 10 mins Min 1: 1-4 Bar Muscle-ups Min 2: Recovery Ski/Bike/RowScaling…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Row 45 seconds 7 Med Ball situps Row 45 seconds 7 Banded OHS Row 45 seconds 7 OHS @ empty bar Med Ball Sit-up: https://youtu.be/aiuP6smNIZA B. Specific Drills focus on intention and Aggressiveness (use your voice!) Upper body – 3-5 Tall muscle snatch…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) General* 3 rounds @increasing intensity 100m Row 10 alternating quadruped piked calf pedals 30sec Double unders 10 alternating standing dynamic quad pulls 100m Run *A short general warm-up today that should be capped at 8mins Metcon A: Metcon (Time) ‘Triple 3′ For Time 3,000 meter…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5 min Bike, row, ski *every min complete 5 Air squats B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch https://youtu.be/9LJDGUulS_8?t=409 C. Specific 3 sets 5 Deadlifts @ascending 20 sec of double unders 5 Lat to fly…
CrossFit Illuminati – CrossFit View Public Whiteboard 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 Metcon (Time) 21-15-9 Deadlifts (225/155 lb) Bar facing burpees Sit-Ups 20 push-ups after each set (60 total) Accessory B: Metcon (Weight) 3 sets…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60 Seconds Row/Bike/Run/Ski @Easy 5 Banded T pull aparts 80 ft carioca B. Mobility Samson stretch 10 reps each side C. Specific 3 rounds 15 sec on/15 sec off 1. Bike @Hard 2. Tall box jumps 3. Bent over row @light Conditioning the…
