CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax https://youtu.be/-3S0gZ3xL10 C. Specific 2 sets 3 clean…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 min row or bike @easy 5 Inchworms 45 sec row or bike @mod 7 mini band wall slides 30 sec row or bike @hard 10 band pull aparts B. Ring Muscle up skill practice 3 x 3-7 reps Beginner: -False grip ring…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 30sec Bike/Row/Ski/100m Run 10 Cossack Squats 10 Banded Overhead Squats B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific (Drills focused on creating consistency) 2 sets@ ascending 3 Power snatch balance (Watch footing) 3 Tall box jumps…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m Run or Row -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…
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. Activation Banded wall slides 7-10 reps slow and controlled C. Specific 2 sets 3-7 reps of Ring Muscle up Progression or pull ups 5 x 1 1/2 press* 10…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 round 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 @30-50% 3 Tempo clean pull 3 Box jumps 3 Tall power…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 10 BB good mornings 10 Alternating box step ups 50 Single unders B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific 90 seconds bike or row (easy pace) 12 muscle cleans @30-40% 60 seconds bike or row…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 60sec Row 30sec Worlds greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds https://www.youtube.com/watch?v=2F-wH4sDFho C.Specific 3 Snatch high pulls 3 muscle…
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. Specific 3 sets 8/8 single leg glute bridges 10 air squats 3 Broad jumps* https://youtu.be/96hGhN9_7_s Strength 400 m farmer carry (Time) put weight in comments Metcon B: Metcon (AMRAP…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 sec row or bike 30 sec Air squat 30 sec high box step ups 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 Pistol Progression 3 sets 4 Back squats @ascending…
