CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 30 sec Straight leg row 30 sec high knees 30 sec Push-up to downward dog B. Mobility World greatest stretch 10 repetitions/side **Keep your glutes squeezed** https://www.youtube.com/watch?v=8B6k7hYM6Tk C. Specific – 3/arm Turkish get-up @moderate – 10 Muscle Snatch – 10 Good morning –…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General EMOM x 6mins Min 1- Row or air bike Min 2- beat swings 15reps Min 3- Cossack squats 5/5 reps B. Activation 3 sets 10 Hollow banded lat pull-downs 10 Plank up downs 5 Inch worms Gymnastics Technique (Checkmark) Bar Muscle up drills – Box…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 200m Jog 2 x 25’ Knee to chest 2 x 25’ Lunge 2 x 25’ Toe touch/ toy soldier 2 x 25’ Hamstring scoop Knee to chest: https://youtu.be/VW42KKmjEZY?t=41 Lunge: https://youtu.be/VW42KKmjEZY?t=88 Toe Touch: https://youtu.be/VW42KKmjEZY?t=153 Hamstring scoops: https://youtu.be/40uAbOMKUVU B. Mobility Downward dog + calf pedal 2 sets…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General EMOM 8 odd- 30’ shuttle runs even- 3-5 burpees + 5 jump squats B. Specific Full Squat T-spine rotation 10 repetitions/side https://www.youtube.com/watch?v=3-V53sQinNk C. Activation (pre-metcon) 2-3 sets 10-20 second Wall facing HS hold or Piked box hold 14 russian KBS Weightlifting Back Squat (EMOM 6minutes…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 40s Jumping jacks 10 V-ups 10 Bird dogs 10 Deadbug B. Mobility Elbow plank scap pushes + 2 sec pause 10 repetitions, slow and controlled with pause in protraction C. Skill prep (metcon) 3 Power clean @ weight 1 or empty bar 3…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Alternating Tabata -Butt kicks -Seated pike up hold https://www.youtube.com/watch?v=Ae5QigHjK1Y B. Mobility PNF lat stretch on bench/couch 5 repetitions – 5 seconds contraction, pushing with your elbows against the box – 5 seconds stretch, moving your upper body toward the floor https://www.youtube.com/watch?v=t_geZRV2oUA C. Specific 2 sets…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up N/A Conditioning Conditioning (Distance) Machine of choice Warm-up 10min easy —— 2x 2min @90rpm @75% 2min @100-110rpm @75% 1 min easy (10 min) —— 2x 2min @90rpm @80% 2min @100-110rpm @80% 1 min easy (10 min) —— 3min @95% Z4 1 min easy (4 min) ——————————– 4x(40s…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General EMOM 6minutes 1. 60 sec Row 2. 10-15 Wall Balls 3. 5 scap pulls + 5 scap push B. Activation 2 sets 5 Jumping Back Squats @ Ascending 6 Alternating Cossack Squats 25’ Farmers Carry Metcon Metcon (Time) 10 rounds 10 Back Squats @ 60-65%…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 30 second stiff burpees 15 Vertical toe touches 10 Russian KB swings Vertical toe touches https://youtu.be/6EDeeGnRrys B. Activation 2 sets 7 Banded Y pulls 5 Banded wall slides 5 x 1 1/2 press* *Press to forehead and pause, back down to shoulders, TNG…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 30sec Bike/Row/Ski 5/5 Banded Y pulls 10 Standing banded chest rows 5 Hanging knee raises (bar) B. Specific 1 – 4/4 Rope rows – 2-4 Lying to standing (ground or feet elevated) – 2-6 Hanging rope knee raise or heel raise B. Specific…
