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 Front rack elbow rotations 5 x/side 5sec C. Specific (drills) Our drills focus today on the first pull. 4 Lift off 4 Pause Clean deadlift 4 Tempo clean pull 4 Tempo power…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60 Sec Row 10 Hollow rocks 10 Supermans B. Activation 2 sets 6/6 Tall kneeling band lat pulldown 12 Tall kneeling band tricep pull down https://youtu.be/QZgIJaiK4bE 10 burpees C. Metcon Prep 2 rounds 8 lunges 4 Hand release push-ups 6 Abmat sit-ups 8…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Amrap 4 Bike/Ski/Row 30 seconds 5 burpees 10 alternating cossack squats B. Mobillity banded monster walk banded side steps Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds https://www.youtube.com/watch?v=ILSbK8RnGdI Pigeon Stretch C. Activation 1. 2 x 4…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Bike/Ski/Row/Run/JUmp rope 2 mins @Easy B. Mobility Standing wall lat stretch PNF 5 sec contract, 5 sec relax + stretch https://youtu.be/mASpu46GO60 B. Activation 2 sets 10 pass throughs 10 Band pull aparts 20 Alternating wall facing shoulder taps 3-5 Kipping hspu or DB…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2mins Easy Row or Bike 15 V-ups / knee tucks 1 min Moderate Row or Bike 10 Beat swings + 5 scap pulls 30 sec Hard Row or Bike 7 Pause ring rows B. Specific 100m Run or row @easy 3 x 5-7…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded Y pulls 30sec Row/Bike/Run/Ski @ Hard B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 45 sec Row 30sec World’s greatest stretch (15sec/side) 30 sec kipping swings B. Metcon Specific 3 rounds 4 kipping swings + 2 pull-ups/C2B 20 Seconds Band Assisted Moon Bounds https://youtu.be/BFXHi8lMKDc 10 Cal row @Hard with zero chain wobble Gymnastics A: Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 sec Row/Bike/Ski or 200m Run @Easy 5/5 Single Arm Bent Over Row 15-20 sec support on rings B.Mobility 90 second puppy dog pose C. Clean & Jerk Specific Pull 3 Clean pulls 3 muscle squat cleans, no hook grip no…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 30 seconds Row @Low intensity 5 Muscle snatch (no hook grip, no contact) 5 Banded OHS B. Specific: Positions 5 Snatch first pull 5 Tempo power Snatch 5 Tempo Squat Snatch C. Drills: Bar Path 3 sets @Ascending Snatch High pull…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A.General 1 min row or bike @easy 5 Inchworms 45 sec row or bike @mod 7 mini band wall slides 30 sec row or bike @hard 10 band pull aparts B. Mobility Rotating Iron Cross 10 reps + 2 Sec pause https://youtu.be/7T9Xo5cYuP0 C. Rope climb…
