CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rnds Shuttle run or circle run in the gym 1:00 10 inchworm push ups 10 Jumping knee tucks B. Specific 10 Empty bar glute bridge floor press 10 Empty bar RDL 5 bounces + 3 box jumps https://youtu.be/GKfmJGwwKFE Ramp up deadlift and setup workout…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 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 first pull…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3min 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 @snatch grip 5 Good mornings 5 btn press 5 btn thrusters 5 OHS Weightlifting A:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 sets 1 min Single-unders 30 sec double-unders or Triple-unders 5 K2E or TTB B. Specific 3 sets 5 Beat swing on rings 5 Low Ring Face pulls https://youtu.be/PRfENOR-V3c 3 MU transitions Gymnastics A: Gymnastics Conditioning (Time) 5 sets 15 KBS 32/24KG 5 Ring Muscle-ups…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Row 30 sec 25′ samson stretch lunges Row 1 min 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 2 sets 6/6 lunges 3 Clean pulls 3 No hook, no contact…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 sets 1min Shuttle runs @ increasing intensity 10 Banded chest rows 10 Banded horizontal press B. Mobility T spine rotations 1 minute C. Specific 3 sets 3 Dynamic push-ups 20 second wall facing hs hold + 3 sec hspu negative 30 second free standing…
CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back C. Specific 2 sets 5 Deadlifts @…
CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General Coach says Like simon says, but coach says, using movements that promote blood flow and healthy ROM. -Air squats, squat holds -Jumping jacks, mountain climbers -burpees, jumping lunges -Stretch holds B. Specific Go over the workout and have athletes practice a couple of reps…
CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General 3 min Row @ increasing intensity B. Mobility Iron Cross Stretch 60sec C. Specific 2 sets 5 Good mornings 5 Behind the neck snatch grip Thrusters 3 Snatch first pulls 3 Hang snatch high pull 3 Snatch balance 3 Tempo pause snatch (tempo to…
CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Side lunges 1 min Hard Row B. Specific 3 sets 8 Wide stance banded good mornings 4 Dual russian kb swings 3 Sumo deadlifts @ascending Weightlifting A: Sumo Deadlift (Max Effort Sumo Deadlift Build…
