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. Specific 3 sets @ascending 3 Clean lift offs 3 Hang power cleans 3 Front squats 1 Tempo squat clean C. Metcon Prep 3 Squat cleans @155/105 lbs 4 Burpee box…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 10/8 cal Row @increasing intensity 4/4 KB Russian swing, one arm 4/4 KB high pull, one arm 4/4 KB overhead returns, one arm 4/4 KB snatches, one arm https://youtu.be/cCZY5qv0kyY B. Activation 3 sets @ascending 5 Bench press 10 Banded Y pulls…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank 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 rounds 3…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Row 150m / 400m Bike 30 sec air squats Row 150m / 400m Bike 30 sec Pause air squats B. Mobility Couch stretch 30 sec/side C.. Activation 25’/25 Banded Monster Walk 8/8 lunges 12 Pause glute bridge Weightlifting A: Back Squat (5 x…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2min Row @easy-mod 20 Hollow rocks 10/10 Banded Bird dog rows https://youtu.be/zHu29oaPdto B. Mobility PUppy dog pose to downward dog 90 seconds C. Ring mu Drills 3 sets 5 scap pulls 5 kipping swings 5 hips to rings 5 Russian Dips on boxe,ring…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 30 seconds Row @Low intensity 5 hang muscle clean (no hook grip, no contact, no feet) 5 inchworms B. Specific: Positions 5 Clean grip RDL’s 5 clean pulls 5 Tempo power Clean https://youtu.be/AzbB8_f3WwA C. Drills: Bar Path 3 sets @Ascending from…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5mins Row or Bike -Gradually building pace from easy to hard B. Mobility Soft tissue mobilization With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side – Spinal erectors + Glutes/Hamstrings C. Specific Amrap 5mins -5 Pike ups -7 Russian kb…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 min Row/Bike/Ski/Run At the top of each min: 3-5 burpees 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. Activation 3 sets 3 Deadlifts @ascending Pistol…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Tabata – Plate hops – Plate ground to overhead @25/15 lbs – Bear crawl – Burpees Tabata = 4*20 sec on / 10 sec off ( 4 sets on each, not 8) B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60 sec Bike/Row/Ski @easy 30/30 sec couch stretch 45 sec Bike/Row/Ski @mod 15 Russian KB swings 30 sec Bike/Row/Ski @hard 12 Alternating curtsy lunges B. Mobility Iron Cross Stretch 60sec https://youtu.be/7T9Xo5cYuP0 C. Metcon Prep 5 reps on each movement in order Metcon A:…
