CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds, 30 seconds at each movement – Wall balls – SDLHP @ empty BB/KB – Box jumps / Jumping knee tucks – Push press @ empty BB – Row B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds –…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 400m Jog B. Mobility Prone PVC shoulder dislocates 10 reps https://youtu.be/JEWmoIwYUb0 C. Specific Prep 3-5 Ring beat swings* 3-5 Transition mu** https://youtu.be/Gc0CNL5eOlE Technique Technique Thursday (Checkmark) Strict Ring muscle ups Progressions False Grip: – False grip ring rows Transition: – Strict ring muscle up pull…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 12/12 Banded monster walks 6 Good mornings 6 Front rack elbow rotations 6/6 Front rack reverse lunge 3 Pause back squat @ empty bar or light B. Mobility 90/90 Hip stretch 30s/side C. Specific Part B 5 Clean first pulls 5 Low hang clean pulls…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 1 min Row @easy 10 sec Ring support hold (top of dip) 5 Pike push ups 45 sec Row @moderate 10 sec Bottom of ring dip hold @ assisted or not 5 Strict press @ empty bar 30 sec Row @hard B. Activation 45 seconds/…
CrossFit Illuminati – CrossFit View Public Whiteboard Old school (No Measure) 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 30 second couch stretch 30 second deep lunge Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 minute row then EMOM 4 odd- 40 sec Stiff leg row even- 5 inchworms + 10 jumping knee tucks B.Specific DB Snatch progression 3-4 sets, ramping up in weight – 5/5 DB deadlift (squattier setup) – 3/3 DB Snatch B. Specific 2 DB Snatch…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 200m Run 30sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA 15 sec Banded Good mornings Metcon Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsTC: 45 minutes Score: Time Scaling Options Beginner Run 400m 20 KBS @ 16/12…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 1 set 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets 3 Hang clean pull 3 Tall power cleans 3 Tall squat cleans 3…
CrossFit Illuminati – CrossFit View Public Whiteboard Press Warm up (No Measure) 200 m run 3 rounds 8 BB strict press 8 barbell push press 15 air squats 10 push ups Strength Push Jerk (6×8 @ 60%) Metcon Metcon (Time) 21-15-9 KB snatch L (53/35) KB snatch R bar muscle ups Extra Accessory Core (Checkmark)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 30 second Butt kicks 25′ Walking Lunges + twist 10 Single leg RDL with KB* *holding in opposite arm B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee…
