CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (4:00) 4 rounds 30 sec Jump rope 30 sec Prone Back Extensions B. MOBILITY / ACTIVATION (2:00) Good morning, empty bar, control eccentric 5 reps, Quality! C1. SPECIFIC (3:00) 2 sets 4 Deadlifts (set 2 @ 45%) —- Start ramp up written…
Announcements R.A.D® Hunting for Gold Back Squat & Mile Competition This is a FREE IN-HOUSE COMP Event Flow: 30 minutes to record a max back squat 10 minute rest1 mile for time in the next 20-minute window Scoring:1 point scoring. – Heaviest back squat = 1 point (2nd heaviest = 2 points, etc.) – Fastest…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (6:00) 3 rounds (cap 6 minutes) 1:00 Machine 25′ Samson Stretch 25′ Banded Monster walk https://youtu.be/Z_HlZ1a1yJ0 (walking forward rnd 1, backward round 2, etc) B. MOBILITY / ACTIVATION (4:00) 6-10 Scap Pull ups 10 Seated Band pull downs, seated (hold band under…
Announcements R.A.D® Hunting for Gold Back Squat & Mile Competition This is a FREE IN-HOUSE COMP Event Flow: 30 minutes to record a max back squat 10 minute rest1 mile for time in the next 20-minute window Scoring:1 point scoring. – Heaviest back squat = 1 point (2nd heaviest = 2 points, etc.) – Fastest…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (5:00) Amrap 5 minutes 5 Inchworm push ups / Knees 5 Med Ball Ground to overhead 5 Medball Push press against wall B. MOBILITY / ACTIVATION (1:00) PNF Thoracic extension on barbell 5 reps 1 rep = 5 second press down into…
Announcements R.A.D® Hunting for Gold Back Squat & Mile Competition This is a FREE IN-HOUSE COMP Event Flow: 30 minutes to record a max back squat 10 minute rest1 mile for time in the next 20-minute window Scoring:1 point scoring. – Heaviest back squat = 1 point (2nd heaviest = 2 points, etc.) – Fastest…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (2:00) 20 jumping jacks 2 sets 20 sec Hollow hold 20 sec Arch hold B. SPECIFIC (2:00) TTB initial progression 2 x 5 Beat Swings —- Monte onto Part A: Demonstrate & go over the Toes to bar drill C2. SPECIFIC (8:00)…
Announcements R.A.D® Hunting for Gold Back Squat & Mile Competition This is a FREE IN-HOUSE COMP Event Flow: 30 minutes to record a max back squat 10 minute rest1 mile for time in the next 20-minute window Scoring:1 point scoring. – Heaviest back squat = 1 point (2nd heaviest = 2 points, etc.) – Fastest…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (6:00) EMOM 6 Odd- 5 Burpees / Down & ups + Alternating lunges in remaining time Even- 5 Plank to downward dog + Mountain climbers in remaining time B. MOBILITY / ACTIVATION (2:00) Lat Stretch on rig / BAr 45 sec /…
Announcements R.A.D® Hunting for Gold Back Squat & Mile Competition This is a FREE IN-HOUSE COMP Event Flow: 30 minutes to record a max back squat 10 minute rest1 mile for time in the next 20-minute window Scoring:1 point scoring. – Heaviest back squat = 1 point (2nd heaviest = 2 points, etc.) – Fastest…
