CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) Warm up A. General EMOM 6mins 1- 60 sec cal Row/Bike/Ski or 200m Run @Easy 2- 25’/25′ Single arm OH Carry + 3-5 scap pulls 3- 20 Seconds/side PNF lat stretch on floor https://www.youtube.com/watch?v=2F-wH4sDFho B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths…
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 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back https://www.youtube.com/watch?v=1RohXn9h21c C. Specific 3 Tall box…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 min Easy Row 30sec rotating scorpions 1 min Moderate Row 30sec Mountain Climbers 1 min Hard Row B. Specific 2 sets 5 breaths in the puppy dog stretch 5 Back rack elbow rotations 5 Btn push press 5 pause push press https://youtu.be/9LJDGUulS_8?t=418…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Ski 7 Pause Frankenstine Squats @empty bar 10 Rotating T spine squats https://youtu.be/24wGaES-8y8?t=73 B. Mobility Rotating Hip 90/90 1min C. Specific 3 sets 4 Front squat 1 & 1/4: ramp up 6/6 lunges Weightlifting A: Metcon (Weight) 5 sets 2 Front Squat…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30sec Row @increasing intensity 10 V-ups from the hollow position 10 banded wall slides B. Mobility 1 minute puppy dog position C. Specific 3 Sets 6 Rotating Scorpions 8 burpees 10 push ups 12 KB swings Strength 1.5 bench press (5×5)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific 2 sets -5 Muscle snatch -5 Power snatch balance -5 Tall Power Snatch Weightlifting A: Metcon (Time) For time 60 Power Snatch @50%Score: Time TC:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds -1min Bike-Row-Ski-100m Run -10 Alternating Scorpions B.Specific 2 sets 5/5 single arm DB floor press 30sec Banded shoulder activation* https://youtu.be/6z7c22hFBjY Weightlifting A: Metcon (Weight) DB Bench Press (Neutral Grip) Work up to a heavy 5 repsScore: Heaviest set TC: 12mins Scaling…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Alternating Tabata – Burpee to plate – Plate ground to overhead Alternating Tabata – Plank hold -lunges B. Mobility 1 minute pigeon stretch each side C. Specific 3 sets 20sec plate hops 10 Overhead lunges @45/25lb plate 400m Machine @hard Metcon A: Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 1 min Row or Bike 30 seconds round 1: Inch worms round 2: Prayer stretch with foam roller round 3: Reverse plank + march https://youtu.be/9LJDGUulS_8?t=418 B. Specific 3 paused push press 3 Tall jerks* 3 jerks *https://youtu.be/QWCyQBN1vDM (land in whatever receiving…
