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 (8:00) Rowling Games Objective: To hit EXACTLY 100m on the Concept2 rower. Rules The individual player tries to row to hit EXACTLY 100m, by rowing continuously (this usually involves rowing to ~80-85 m and letting the fan carry the meters to 100)….
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (10:00) Partner Warm up 200m Jog as partners 20 Plank high fives 20 Med Ball Situp passes 20 Med Ball Push press tosses, against the wall 20 Med Ball Squat + Chest pass B. SPECIFIC (6:00) 30 Single unders 30 Double unders…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (5:00) 30 Jumping Jacks 25′ Inch Worm walk 25′ Crab Walk (forward) 25′ Bear Crawl 25′ Crab walk (reverse) B. MOBILITY / ACTIVATION (2:00) Barbell Lat Stretch 30-45s/side C. SPECIFIC (6:00) Ramp up Shoulder press in 3-4 sets C2. SPECIFIC (10:00) Squat…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (5:00) 30 Jumping Jacks 25′ Inch Worm walk 25′ Crab Walk (forward) 25′ Bear Crawl 25′ Crab walk (reverse) B. MOBILITY / ACTIVATION (2:00) Banded Lat Stretch 30-45s/side C. SPECIFIC (6:00) Ramp up Shoulder press in 3-4 sets C2. SPECIFIC (10:00) Squat…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (4:00) 400m Jog 2 sets of 10 Plate hops 10 Plate ground to overhead B. MOBILITY / ACTIVATION (4:00) 2 sets 5 Beat Swings 5 Kip Swings 5 Glute Bridge lat pulldown — See Drill Section below C. SPECIFIC (8:00) DB Snatch…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (4:00) 400m Jog 2 sets of 10 Plate hops 10 Plate ground to overhead B. MOBILITY / ACTIVATION (4:00) 2 sets 5 Beat Swings 5 Kip Swings 5 Glute Bridge lat pulldown — See Drill Section below C. SPECIFIC (8:00) DB Snatch…
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 (4:00) EMOM 4 odd- Row 45 seconds even- 45 seconds inchworm into squat jump B. MOBILITY / ACTIVATION (2:00) Deep Squat Thoracic rotation (Deep squat to reach) 10 total reps C1. SPECIFIC (6:00) Back Squat 3 @ empty bar, slight pause in…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (4:00) EMOM 4 odd- Row 45 seconds even- 45 seconds inchworm into squat jump B. MOBILITY / ACTIVATION (2:00) Deep Squat Thoracic rotation (Deep squat to reach) 10 total reps C1. SPECIFIC (6:00) Back Squat 3 @ empty bar, slight pause in…
