CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Row 150m 25′ samson stretch lunges Row 200m 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility Lateral banded hip mobilization + knee drive 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 3 sets 3 Pause wall balls @as high as possible 5 kipping swings 5 pull…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 30 sec Easy Row or Bike 15 Air squats 30 sec Moderate Row or Bike 30 sec rack stretch on floor 30 sec Hard Row or Bike B. Mobility 90/90 hip stretch 60sec per side C. Specific 3 sets @ascending 3 Back squats…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60 seconds Row/Bike/Run/Ski @Easy 20 In and out squats 10 prone PVC btn press 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 2 sets 6…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 round 60sec Row/Bike/Ski 10 broad jumps 10 Good mornings B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets @30-50% 3 Tall box jumps 3 Tempo clean pull 3 Hang muscle clean 3 Tall power cleans…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 min row or bike @easy 5 Inchworms 45 sec row or bike @mod 7 mini band wall slides 30 sec row or bike @hard 10 alternating Y arm raises on a box* https://youtu.be/67jI0e8x2T8 B. Ring Muscle up skill practice 3 x 3-7…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific 2 sets @ascending 3 Snatch high pulls 3 OHS 3 tall Snatches 3 tempo snatches Weightlifting A: Snatch (5 x 1 @85%+) Score: Max weight TC: 15mins…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 60sec Row/Bike/Run/Ski @ Moderate 30sec Banded Y pulls 60sec Row/Bike/Run/Ski @ Hard B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific 3 sets 5/5 Single leg broad jump 10 KB swings 6-8 Cal Bike, row,…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Ski 10 Good Mornings 10 Pause air squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 rounds 100m Row @hard 20 Double unders 10 Wall balls 2-3 Devils press Metcon A1: Metcon (AMRAP – Reps)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 1 min Row or Bike 30 seconds round 1: Inch worms round 2: pvc prone press round 3: Reverse plank 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…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 60 sec Row @mod then hard 10 in-and-out squats B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 1 set 5 Goblet squat + shift 3 Close stance air squats* 5 Banded wall-slides, slow and controlled 3 wall walks *These…
