CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 30 second rowing 15 Vertical toe touches 10 Russian KB swings https://youtu.be/6EDeeGnR rys B. Specific 2 pause deadlift @ 40-50% 5 x 3 reps https://youtu.be/d BUbnMe_lwY In the video, he pauses only on the way up. We want you to pause on the…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General AMRAP 5 @ very easy 1 min machine 10 inchworm push ups 10 beat swings 10 air squats B. Mobility Wall Slides 2×10 C. Activation Bench press ramp up 3 sets 5 bench press 5 Pause ring rows Weightlifting Weightlifting (Weight) 4 sets 5 Weighted…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 400m run 15/15′ Banded Monster Walk 10/10 Dynamic hip to lat slide stretch B. Specific Squat 2 sets – 15/15 lateral banded walk – 5/5 single leg glute bridge – 5 jumping squat C. Specific Snatch – 5 Hang power Snatch – 5 Hang squat…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up N/A Conditioning Conditioning – Machine of choice (Distance) 10min progressive warm up ————— Ramp up sets (8 mins) ————— 2x [2min @ Low Cadence @80%Z4 2min @High Cadence @80%Z4] ————— 2min easy (2 mins) ————— Main sets (38 mins) ————— 2x [ 5x [45s @125% – 45s…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds Run 200m / Row 200m 10 goblet squat 10 stiff leg burpees B. Mobility PNF lat stretch on bench or any other object 5 x 7 seconds pushing with your elbows against the box 7 seconds stretching, moving your upper body toward the…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 30 Jumping Jacks 25′ samson stretch lunges 30 air squats 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Metcon Activation 2 sets 10/8 cal machine 10 Alternating lunges 3 Russian KB swings + 3 Full swings 5 Prone floor angels: https://youtu.be/HTX6KVrvXeg Weightlifting Back Squat (6 x 10…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General AMRAP 6minutes 5 Burpees 5 Med ball OH sit ups 5 Med ball squats B. Mobility Banded Lat Stretch 2 x 30-45 seconds/side Gymnastics SLIPS (Checkmark) Metcon Metcon (AMRAP – Rounds and Reps) 5 x 3 minutes AMRAP, rest 1 minute between 3 Strict press…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 30 second Butt kicks 25′ Walking Lunges + twist 10 Single leg RDL with KB* *holding in opposite arm B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 60 seconds jump rope 30 sec Wall slides 60 seconds jump rope 30 sec Wall slides B. Mobility Couch stretch 30 sec/side C. Activation 25′ Banded Monster Walk 6/6 Front rack lunges 12 Pause glute bridge Banded Monster walk: https://youtu.be/8SSYSlpOqrM D. Metcon Prep: Snatch Skill…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 60 sec Row or Bike 10 rotating scorpions 10 Inchworm push ups 10 Prone Scap retractions (Ws) 10 Hanging Scap retractions B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in the scap C. Specific…
