CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) 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 (1 Rep Max) TC:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30 sec Pause ring rows 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard B. Mobility Front rack elbow rotations 10/10 C. Specific (pre metcon) 2 sets 3 clean first pull 3 hang muscle clean…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m Run -Gradually building pace from easy to hard B. Mobility Piked runners calf pedals 60s C. Specific 2 Sets 50′ A skips 50′ Butt kicks 5-10 Scap pushes 10 Russian KB swings Metcon A: Metcon (Time) For time 400m Run 15 Burpees…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM x 9 1. 60sec Bike or Row 2. 10-15 Wall Balls 3. 3 Jerk dip + 5 push press B. Specific -3 Banded oscillations* -5 Beat swings -5 Jumping back squats -5 push press -5 cal bike sprint *https://youtu.be/P9QVvhyBTdM Metcon A: Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 100 m run 15 Vertical toe touches 10 Russian KB swings https://youtu.be/6EDeeGnRrys B. Specific 2 pause deadlift @ 40-50% 5 x 3 reps Weightlifting A: Deadlift (6 x 5 @82%) TC: 8 min Score: Weight Scaling Options Beginner 4 @ Moderate…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 30sec Bike/Row/Ski/100m Run 5 btn press 10 Banded T pull aparts B. Specific press drill 2 sets 5 x 1 1/2 press* *Press to forehead and pause, back down to shoulders, TNG into a full press overhead. This is one rep….
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 Dynamic hip to lat slide stretch 10 reps/side Hold each end range for 1-2 seconds https://youtu.be/kvU7yo68RtU C. Specific 2 sets 10/10 single leg banded abduction* 10 single leg…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Banded Y pull + OHS * 10/10 PNF lat stretch on floor https://youtu.be/I-zwPJgcbBw https://www.youtube.com/watch?v=2F-wH4sDFho B.Specific 3 sets 3 Snatch First Pull 3 Snatch high pulls 3 OHS 3 Tall snatch 3 Tempo Squat Snatch Weightlifting…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 45 sec Row/Bike/Ski or 200m Run @Easy 50’/50′ Single arm OH Carry 5/5 Single Arm Bent Over Row B.Mobility wrist stretch C. Metcon Prep 3 rounds 3 pull ups 5 push-ups 10 air squats 5 clean and jerks (ascending) Accessory work…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m Run -Gradually building pace from easy to hard @nose breathing B. Mobility Shoulder Hip Ext 3 x 20s on/10s Off https://youtu.be/wW-GAz2CTCM C. Specific -50′ A skips -50′ Run -3-5 strict press/push-ups -3-5 Pause front squats / air squats Metcon A: Metcon (Time)…
