CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Row 30 sec 25′ samson stretch lunges Row 45 sec 10 PVC shoulder dislocates 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 sets 100m…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Deadlift warm up (No Measure) 200 m run 3 rds 10 money makers 10 hollow rocks 5 empty barbell good mornings 5 push ups Metcon McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Run 200 m High knees/ butt kickers Punters kick/ bear crawl Carioca / Carioca 30 double unders 5 scorpions 10 burpees 15 sit ups 20 air squats B. Mobility Couch stretch 30 sec/side C. Activation 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM 12 Pause glute…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 10 cal machine 12 wall balls 15 Banded Good Mornings B. Mobility Pigeon stretch 45 seconds each side C. Activation 2 sets 5/5 Lunges 10 Russian KB swings 3 Inch worms 5 Push up to downward dogs Gymnastics A: Metcon (No…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM 6 Odd: -60sec Bike/Row/Ski/Run Even: -30sec Sampson lunges B. Mobility Banded lat stretch 10/10 C. Specific (drills) Our drills focus today on the third pull., have athletes react to your vocal cue to get under the bar. You should see athletes actively…
CrossFit Illuminati – CrossFit View Public Whiteboard new school (No Measure) 400 m run high knees/knee hugs butt kicks/ ankle pulls sumo stretch/lunge 2 rounds 10 kb swings 10 goblet squats 10 burpees 10 band pull aparts Strength Turkish Get Up (5×3 (each side)) TC: 15 minutes Metcon Metcon (Time) 3 rounds Run, bike or…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 Rounds 30 seconds Row/Bike/Run/Ski @Easy 20 Alternating 90/90 hip rotations* 10-15 Jumping air squats *https://youtu.be/qq_Z7sAmVrA?t=10 B. Specific 3 sets 4 Back squat: ramp up 10 lunges 10 kipping swings or 5 rings to hips Strength A: Back Squat (4 x 8 @…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5mins Row or Bike -Gradually building pace from easy to hard @nose breathing B. Mobility Soft tissue mobilization With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific 3 rounds to progress loading in the following:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 Rounds 60 Seconds Row/Bike/Run/Ski @Easy 50′ Bear Crawl 10 Wall balls 5/5 World’s greatest stretch B. Metcon Prep 2 rounds 3-5 reps on each movement (20 double unders) Metcon A1: Metcon (Time) @ 0:00 5 rounds 15 Snatch 75/55lbs 30 double undersKg:…
CrossFit Illuminati – CrossFit View Public Whiteboard snatch warm up (No Measure) 200 m run 3 rds 15 air squats 10 hang muscle snatch 7 snatch grip back rack push press 90 second puppy dog pose 3 sets at ascending 3 snatch deadlifts 1 Hang snatch 1 Snatch Weightlifting A: Metcon (Weight) In 10 mins,…
