CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets 3-5 Clean first pull 3-5 Hang clean pull 3-5 segment power cleans 3-5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2min Bike/Row/Ski 30 sec scorpions 10 Hanging scapular cars https://youtu.be/kemNMkpJ2WM?t=20 B. Specific 3 sets 20 Hollow rocks 5 Beat swings 5-10 Butterfly progression or Kipping progression Note: These same progressions can be used in a kipping pattern for athletes trying to learn this…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60 sec Row/Bike 30 sec Wall ball 30 sec Rack position stretch https://youtu.be/Wx9lG1VTf-Q?t=346 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 4/4 Single leg glute bridge 4 x 1&1/4 Front squats 4 Box…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 6mins Row @top of every 2 mins: 5 Banded rows + 10 Good Mornings B. Mobility Single leg deficit calf raise 30 sec/side https://youtu.be/yEISAXTM680 C. Specific AMRAP 3mins 100m Straight legged row 15 sec/leg of single leg plate hops 50m Row @RPE 10…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 30 sec Row or Bike 30 sec: Rd 1: Inch worms Rd 2: Air squats Rd 3: push-up to downward dog B. Mobility Btn tricep stretch with plate 30 sec on / 10sec off x 2 https://youtu.be/SWez7-liB64 C. Specific 3 sets…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 30sec Row/Bike/Ski 7/7 RDL + Reach 10 Wall balls B. Mobility Banded Couch Stretch 30 sec per side https://youtu.be/lgxiFalRQsk C. Specific 2 sets 4/4 Single leg glute bridge 4 x 1&1/4 Front squats 4 Box jumps Strength A: Front Squat (5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2min Row @easy B. Mobility Prone PVC shoulder dislocates 10 reps https://youtu.be/JEWmoIwYUb0 C1. tabata hollow rocks C2. Specific (Pre-Metcon) 3-2-1 reps TTB DB step-up overs Metcon B: Metcon (Time) 30-20-10 TTB 10 DB step up overs after each set @24/20″ + 2×50/35lbsKG:22/16 Score:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3min Row @easy B. Mobility Prone PVC shoulder dislocates 10 reps https://youtu.be/JEWmoIwYUb0 C. Specific 3 sets 3-5 Beat swings 3-5 Transition mu Transition Mu Beginner: https://youtu.be/QYFJ108HOC8 Intermediate: https://youtu.be/vs_ZlCrxfQ4 Advanced: https://youtu.be/spafzsIBzzI Metcon A: Metcon (AMRAP – Reps) 5 rounds 3min AMRAP 6 Ring muscle…
CrossFit Illuminati – CrossFit View Public Whiteboard Weightlifting snatch warm up (No Measure) 200 m run 3 rds 15 air squats 10 hang muscle snatch 7 snatch grip back rack push press A: Snatch (7 x 1 @85%+) Rest 90 seconds between sets Score: Max weight TC: 15mins Scaling options Beginner 5 x 3 @Moderate…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 30sec Row/Bike/Run 5 RDL Jump @empty bar 10 Rotating T spine squats https://youtu.be/ue3M_kDdX34 B. Specific 3 Hang clean pull 3 Tall power cleans 5 Front rack elbow rotations 3 Tempo power cleans 3 Pause Front squats* *Pause for 2 seconds in…
