CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 60 seconds jump rope 30 sec Barbell good morning 60 seconds jump rope 30 sec Muscle clean B. Mobility Couch stretch 30 sec/side C. Activation 25′ Banded Monster Walk 6/6 Front rack lunges 12 Paused glute bridges Banded Monster walk: https://youtu.be/8SSYSlpOqrM Metcon Metcon (Time) 6…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 8 burpees 8 Prone angels 8 Band lat pull downs B. Mobility/Activation Front rack mobility drill 60 second hold/side https://youtu.be/Rzhf3DXRvaU C.Specific (Metcon) 2 sets 6 Seated band row (slide backward lean: https://youtu.be/75pAzdrzojs?t=236 6/6 Tall kneeling side bend lat pulldown: https://youtu.be/75pAzdrzojs?t=247 6 Band face…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 20 jumping Jacks 10 lunges 10 air squats B.Specific 10 Single DB squat 5/5 Single arm DB press 10 Double DB squat 10 DB S2) Metcon Metcon (AMRAP – Rounds and Reps) For Rounds & Reps 2 rounds of 4 minute Cal Machine…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 minutes Row or Bike 10 rotating scorpions 20 hollow rocks B. Mobility Banded wrist rocks 2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds https://www.facebook.com/SquatUniversity/videos/1240319159401488/?v=1240319159401488 C. Specific 2 sets 10 Alternating curtsy lunges 10 Barbell elbow rotations 5/5 Single leg RDL’s Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3mins Row or Bike @increasing intensity on each min EMOM 5 PVC btn press B. Mobility World’s greatest stretch 45 sec/ each side C. Activation 3 sets 10 Banded Y pulls 3 Scap pull ups 3 Scap pushes 3 Band resisted or assisted push-ups *Attach…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Amrap 7 10 Air squats 7 Burpees 5 Sky touches B. Mobility 10 Hip & Shoulder extension, bent legs 10 Hip & Shoulder extension, straight legs Scale this by elevating hands https://youtu.be/wW-GAz2CTCM Strength Turkish Get Up (4×3) Metcon Metcon (AMRAP – Rounds and Reps)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations 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 2 sets 3 OH squats @4.2.X.1 3…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 30 sec Row/Bike/Run/Ski @ easy 30 sec Jumping ring dips 30 sec Row/Bike/Run/Ski @ Moderate 30 sec Inchworm push-ups 30 sec Row/Bike/Run/Ski @ Hard B. Activation 3 sets 10 Band pull apparts 5/5 Farmers press 10 Overhead lunges @45/25lb plate https://youtu.be/7WYISRQzOMY Weightlifting Shoulder Press (6…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 sets 60sec Bike or Row 60 seconds 90/90 Hip Switch https://youtu.be/YxECcOkUCEY 30sec Air squats with pause at the bottom B. Mobility Banded hip flexor stretch 45sec/side https://youtu.be/–KAVWwV7OY?t=34 C Activation 2 sets -3 Tempo Back Squats @4.2.X.1 -3/3 Reverse Back rack Lunges with 3 sec…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up N/A Conditioning Conditioning (Distance) On machine of your choice Warm up 5 minutes ——- Ramp up (3 mins) 3 x [ 30 seconds @ 100% 30 seconds @ 50% ] ——— 6 x 3 minutes @ 90% 1 minute @50% (24 min) ——– recover 2 minutes ———…
