CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (6:00) 200m Run / 1 minutes machine then 2 rounds 25′ Bodyweight walking lunges 25′ Duck Walk 25′ Samson Stretch 6 minute cap B. MOBILITY / ACTIVATION (2:00) Hip 90/90 + Raise 10 total reps C. SPECIFIC (6:00) 6 Air squats as…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (6:00) Team warm up, You go I go 4 sets of 45 seconds Machine / 45 sec Beat swings While one athlete is on the machine, the other athlete is focused on beat swings. Teams perform 4 sets total, 2 per partner….
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (6:00) Team warm up 4 sets of 45 seconds Machine / 45 sec Beat swings While one athlete is on the machine, the other athlete is focused on beat swings. B. MOBILITY / ACTIVATION (5:00) Elevated Arch to Hollow drill 3 x…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (4:00) 30 Jumping Jacks then 2 rounds 12 Empty Bar Romanian Deadlifts 12 Air Squats (round 2, Front Squats with empty bar) B. MOBILITY / ACTIVATION (1:00) Front Rack Elbow Rotations C. SPECIFIC 10:00 Clean Drills (focus on first pull & bar…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (4:00) 30 Jumping Jacks then 2 rounds 12 Empty Bar Romanian Deadlifts 12 Air Squats (round 2, Front Squats with empty bar) B. MOBILITY / ACTIVATION (1:00) Front Rack Elbow Rotations C. SPECIFIC 10:00 Clean Drills (focus on first pull & bar…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (5:00) Amrap 5 6 Inchworm push up 6 Glute Bridge Walk outs 20 Single unders / Double unders B. SPECIFIC (10:00) Bench Press (Go over points of Performance) 5 Eccentric Bench Press 5 Pause Bench Press 5 Bench Press 5 Bench Press…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (6:00) EMOM 6 (Grab workout weight) odd- In and out Squats even- Alternate between: Round 1 = 10-12 Russian Swings Round 2 = 10-12 KBS Round 3 = 6/6 KB Front rack squat B. MOBILITY / ACTIVATION (1:00) Barbell Trap Smash 45…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (6:00) EMOM 6 (Grab warm up weight) odd- In and out Squats even- Alternate between: Round 1 = 10-12 Russian Swings Round 2 = 10-12 KBS Round 3 = 6/6 KB Front rack squat B. MOBILITY / ACTIVATION (1:00) Rig pry stretch…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (6:00) 3 rounds 1:00 Row / Bike 10 Forward lunges 5-10 Beat Swings 10 Wide stance med ball hugging good mornings B. SPECIFIC (12:00) Pull ups 5 Beat Swings 5 Kip Swings / 5 Beat swings (beginner) 5 Half Pull ups (focus…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (8:00) Team warm up, you go I go Amrap 8 minutes 6 Shuttle runs (25/25 = 1) 25′ Crab walk out 25′ Bear crawl back This warm up has athletes doing 1 “rep” then tagging their partner to perform the next. Partner…
