CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Rock Paper Scissors Have everyone in the class pair up (if odd numbers, coach should join in) Playing rock paper scissors best of 3. Losers have to do 10 burpees or air squats (each time they lose within the best of 3 matches)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3min Row or Bike @increasing intensity B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in the scap C. Specific 2 sets @snatch grip 5 Good mornings 5 btn press 5 btn thrusters…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5 min Bike, row, or run *every min complete 3-5 burpees B. Mobility 90 second puppy dog position C. Specific 2 sets 5 scap pulls 5 beat swings 3-5 Single leg jumping CTB box drill* *We can use this to work on the…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Row 30 sec 25′ samson stretch lunges Row 1 min 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM 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 3 sets 3-5 Back squats @3sec down + ascending 6/6…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m Run -Gradually building pace from easy to hard @nose breathing B. Mobility Piked runners calf pedals 60s C. Specific -50′ A skips -50′ Butt kicks + 50′ sprint -3 Front rack elbow rotations + 5 Front squats + 5 push press Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up snatch warm up (No Measure) 200 m run 3 rds 15 air squats 10 hang muscle snatch 7 snatch grip back rack push press Metcon Becky (Time) 800 m run 30 power snatches 400 m run 30 hang power cleans 200 m run 30 back squats 400…
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. Mobility pvc work C. Specific 2 sets 10 ring rows 5 x 1 1/2 press* *Press to forehead and pause, back down to shoulders, TNG into a full press…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 4 minute EMOM Odd: Bike/Row Even: 15-20 air squats B. Mobility 30 seconds lizard stretch each side C. Specific 2 sets 10-15 push ups 10 plate G2OH Metcon A: Metcon (Time) 3 rounds 50 Burpee to a target 60 KB swings 53/35 Score:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Run @ easy 30sec Air squats 60sec Row/Bike/Run @ Moderate 30sec Banded W-Y pulls 60sec Row/Bike/Run @ Hard B. Mobility Half kneeling hip flexor stretch 3 sets of 5 reps w/ 7 sec hold contraction https://www.youtube.com/watch?v=Hmec1bQBQOE C. Specific 10/10 banded monster walks…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3min Bike/Row/run @increasing intensity B.Mobility 1 minute Prayer stretch C. Specific C1. Shoulder activation 2 sets 5 Hollow banded lat pull downs 5 scap pulls 5 beat swings C2. B mu skill progression 3 sets Beginner: 5-7 Beat swings 5-7 Jumping CTB* *Focus…
