CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General 2 sets 1 min Easy Machine 10 rotating scorpions 3 Explosive push-ups/kneeling push-ups B. Specific (Bench) 2 sets 10 Empty bar Bench press, control descent 10 Empty bar bent over rows* *focus on the scapular region, avoid shrugging. Weightlifting A: Bench Press (Bench press…
CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General 3min Bike/Row/Ski @increasing intensity EMOM: 3 Burpees + 4 V-ups B. Mobility banded wall slides 2×10 C. Specific (Metcon) 6/4 Cal Machine 6 TTB 4 OH Squats 6 Hspu 4 Devils press 2 x 5-10 breaths while holding the stretch Gymnastics A: Gymnastics (8…
CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General 60sec Single unders 30sec Air squats 60sec Double unders 30sec Air squat hold with ankle stretch 60sec Triple unders or backwards double unders B. Specific (Squat) 10/10 banded monster walks 6/6 Single leg glute bridges 5 Pause Back squat @explode up C. Specific (Metcon)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 4 min row or bike @ easy-mod EMOM: 3/3 bottom up KB press 5 low box jumps B. Mobility B1. Front rack bent elbow stretch 2 x/side 5sec contract + 5 sec relax https://youtu.be/-3S0gZ3xL10 B2. Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 2 sets…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 sets 10 Cal Bike 10 Banded OHS 10 Russian KB swings B. Mobility McKenzie press up + Downward dog 10 reps holding for 1-3 sec in end ranges https://youtu.be/1uJKpjTDuyc C. Specific 5 Muscle snatch in full squat position 5 Banded first pull 5 Muscle…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 30 sec Forward lunges 30 sec in and out squats B. Specific -5 Tall muscle clean -5 tempo power clean -5 power clean -5 Tempo squat clean B Specific (Continued) -5 Jerk dip -5 Push press -5 Jerk Then Ramp up to 65-70%…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 30 Jumping Jacks 25′ samson stretch lunges 30 air squats 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility Banded hip mobilization 10 in and out/side https://www.youtube.com/watch?v=qvT6u7JV0zU C. Specific 2 Sets 4/4 Single leg Hip Thrust 4 Deep Squat T-spine rotations 4 Broad jumps (TnG) Weightlifting A:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 min Row @ increasing intensity B. Mobility World’s greatest stretch 15/15 C. Specific 3 sets 20 second wall facing hs hold w/ shoulder taps 3-5 strict hspu practice* -Rest 60 seconds between sets- Gymnastics A: Gymnastics (5 Rounds for time) 5 rounds, each for…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 sets 1 min Easy Machine 10 rotating scorpions 3 Explosive push-ups/kneeling push-ups B. Specific (Bench) 2 sets 10 Empty bar Bench press, control descent 10 Empty bar bent over rows* *focus on the scapular region, avoid shrugging. C. Specific (Metcon) 3-5 reps on each…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 1 min row or bike @easy 10 Inchworms 45 sec row or bike @mod 10 banded pull aparts 30 sec row or bike @hard 10 PVC shoulder dislocates B. Specific Gymnastics 2 sets 3 Scap pull + box hollow body* 5 Glide swings 7 pause…
