CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 400m jog 2 rounds 1 minute kb goblet squat ankle rocks 30 sec Full squat T spine rotations B. Activation 2 rounds 8 Front squats 4 Front rack elbow rotations * Elevate the front foot with a plate. C. Metcon Prep 2 rounds 100m Run…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General – 60sec Burpee over empty bar/Burpee/Down & up – 30sec Banded sidewalks (15sec/side) – 60sec Barbell RDL – 30 sec Pause Air squats – 60sec Burpee over empty bar/Burpee/Down & up B. Mobility Full squat T spine rotations 60sec https://youtu.be/w4IdAUSHJUU C. Specific: Focus is on…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Amrap 5 minutes 20 second machine 5 med ball squat cleans 5 Medball front squats 5 plank into downward dog B. Mobility/Activation Calf pedals 2 x 30 seconds 2x 6 Hip Hikes https://youtu.be/IJhivBLXVkk C. Specific Prep 2 sets 30 seconds banded march https://youtu.be/a2QH1qOB36o 30 seconds…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 30sec Bike/Row/Run 10 glute bridge floor presses 10 inchworm (no push up) B. Mobility Push-up plank to shoulder extension on parallette or boxes 10 repetitions https://www.youtube.com/watch?v=FBqJU7k6-w8 C. Specific 2 sets 100m Row @ fast 3-5 reps on each DB movement 50’ A skips…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 30 sec vertical jumps / Jump squats 30 sec World’s greatest stretch (15sec/side) 30 sec Ankle barbell stretch https://youtu.be/IIgEw6wQQco 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 5 OH…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 60s Ski/Bike/Row 10 Rotating Scorpions 10 Rotating 90/90 hip stretch 10 Push ups / Assisted push ups B. Specific (1) 2 sets 8 Band rows 8 Band ring dip push downs C. Specific (2) Ascending box jump progression: 5 bounds in front of box 3…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 400m jog/2 min bike or Row 2 sets 30 sec Air squats 30 sec Lunges 30 sec Plank to bird dog B. Mobility PNF Front rack mobility 5 reps per side -contract 3sec -stretch 3sec https://youtu.be/hTNIJLT3_us C. Specific -5 Tempo Front Squats @4.2.X.1 Jerk -5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 min amrap @easy 20 Single-unders 10 Air squats 5 Beat Swings B. Mobility Seated T-spine extension 2-3 set of 5 deep breaths Try to reach more ROM every time you exhale https://www.youtube.com/watch?v=Lr0jrKKkQ2M C. Metcon: Snatch Cycle Drills 7 No hook, no contact, hang muscle…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 30sec Jumping Jacks 30sec Air Squats 30sec High knees 30sec Full squat T-spine rotation 30sec Empty bar Back squat 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 Metcon 2 sets 20 sec OH sit-ups 20…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General AMRAP 5 minutes 10 In and out squat jumps 5 Plank to downward dogs 5 Plate ground to overhead B. Mobility/Activation Unilateral quadruped hip ext. 3 x 5/5 https://youtu.be/wxjGrNn7x1U C. Specific 5 RDL 5 Muscle clean 5 Hang power clean 5 low hang power clean…
