CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m Run 5 Inchworms 200m Run 7 mini band wall slides 100m Run 10 ring rows or pull ups B. Specific 2 sets 50′ A skips + 50′ Sprint 50′ Butt kicks + 50′ Sprint 9 Hollow banded lat pull downs 3-5 reps…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM 4minutes Odd: Bike/Row/Ski Even: PVC/Empty bar OHS B. Activation Deep Squat Banded Y Pull 2 x 5 reps, 10 sec rest between sets https://youtu.be/K6TVReERpFs C. Specific Pull: – 5 Snatch deadlifts – 5 Pause* Snatch deadlifts – 5 Hang Muscle Snatch (from…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 60 sec Row 30sec walking lunges 30sec Full squat T spine rotations https://www.youtube.com/watch?v=ILSbK8RnGdI B. Activation 2 rounds 8 front squats (ascending) 4 Front rack elbow rotations Weightlifting A: Front Squat E2MOM for 10 minutes Set 1: 5 @80% Set 2: 4…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3mins Row or Bike @increasing intensity on each min 10 Empty Bar thrusters B1. Specific JERK – 5 strict press – 5 jerk dips – 5 push press – 5 push jerks B2. Specific Power Clean + Squat Clean – 5 Tall power…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 10/8 cal Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry 4/side PNF lat stretch on floor B. Mobility Banded wall slide 10 repetition slow and controlled C1. Specific (Pre rope climb) -7 Banded W-Y -7 Banded T pull aparts -7 Ring…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Row 2 mins 25′ samson stretch lunges 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM 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 Snatch Drills (Metcon) 7 Snatch RDL 7 muscle Snatch 5 Tall power snatch…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 800m Run 50’ lunge + twist 7 Push-up to downward dog 7 Pause ring rows B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds https://www.youtube.com/watch?v=2F-wH4sDFho Weightlifting A: Metcon (Time) 5 sets 12 Feet…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60 seconds Row/Bike/Run/Ski @Easy 10 Barbell good mornings 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 elevate…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded sidewalks (15sec/side) 60sec Row/Bike/Run/Ski @ Moderate 30 sec Pause Air squats 60sec Row/Bike/Run/Ski @ Hard B. Mobility Full squat T spine rotations 60sec https://youtu.be/w4IdAUSHJUU C. Specific 3 halting clean deadlifts 3 hang clean pulls 3 Halting cleans…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 20 sec Machine sprint 25’ Inch worms B. Mobility PVC work C. Specific prep 2 sets 3-5 Deficit hspu 3-5 Strict Pause Ring dips 3-5 Bar mu *Use the scaling options as progressions in this prep. There will be less focus…
