CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5 min Bike, row, or run *every min complete 3-5 burpees B. Mobility 90 second puppy dog position C. Specific 2 sets 5 scap pulls 5 beat swings 3-5 Single leg jumping CTB box drill* *We can use this to work on the…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Row 30 sec 25′ samson stretch lunges Row 1 min 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 3 sets 3-5 Back squats @3sec down + ascending 6/6…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m Run -Gradually building pace from easy to hard @nose breathing B. Mobility Piked runners calf pedals 60s C. Specific -50′ A skips -50′ Butt kicks + 50′ sprint -3 Front rack elbow rotations + 5 Front squats + 5 push press Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up snatch warm up (No Measure) 200 m run 3 rds 15 air squats 10 hang muscle snatch 7 snatch grip back rack push press Metcon Becky (Time) 800 m run 30 power snatches 400 m run 30 hang power cleans 200 m run 30 back squats 400…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 30sec Bike/Row/Ski/100m Run 5 btn press 10 Banded T pull aparts B. Mobility pvc work C. Specific 2 sets 10 ring rows 5 x 1 1/2 press* *Press to forehead and pause, back down to shoulders, TNG into a full press…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 4 minute EMOM Odd: Bike/Row Even: 15-20 air squats B. Mobility 30 seconds lizard stretch each side C. Specific 2 sets 10-15 push ups 10 plate G2OH Metcon A: Metcon (Time) 3 rounds 50 Burpee to a target 60 KB swings 53/35 Score:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Run @ easy 30sec Air squats 60sec Row/Bike/Run @ Moderate 30sec Banded W-Y pulls 60sec Row/Bike/Run @ Hard B. Mobility Half kneeling hip flexor stretch 3 sets of 5 reps w/ 7 sec hold contraction https://www.youtube.com/watch?v=Hmec1bQBQOE C. Specific 10/10 banded monster walks…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3min Bike/Row/run @increasing intensity B.Mobility 1 minute Prayer stretch C. Specific C1. Shoulder activation 2 sets 5 Hollow banded lat pull downs 5 scap pulls 5 beat swings C2. B mu skill progression 3 sets Beginner: 5-7 Beat swings 5-7 Jumping CTB* *Focus…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 sec Row or bike 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B.Specific @ 30-40% 3 Snatch Deadlifts 3 Tall box jumps 3 Snatch high pulls 5 Tall box jumps 3 muscle snatch 5 Tall box…
