CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up N/A Conditioning Conditioning (Distance) On machine of your choice 5min Easy warm up ————— 3x [ 30s Hard (increasing intensity/round) 30s easy ] —————— Main set: —————— 2x 5 min @ Hard, RPE 8 90s easy 4 min @ Same pace + Higher cadence lower resistance 90s…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 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 alternating Y arm raises on a box* https://youtu.be/67jI0e8x2T8 B. Metcon Prep 2 sets 5 beat swings + 5 Jumping…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2:00 jump rope 10 Alternating Dead bugs 10 btn press B. Activation 2 sets 6 Banded Y pulls 6 Banded Press 6 Hollow straight arm banded lat pull downs 6 Pause Wallballs (pause in squat) Banded press: https://youtube.com/shorts/ELeNAYoeUQ4?feature=share C. Specific Advanced & Intermediate: 1-2 sets…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 sets 30 seconds jumping jacks 5 Muscle snatch (no hook grip, no contact) 5/5 World’s greatest stretch B1. Specific: Positions 3-5 Hang hold into vertical jumps 3-5 Hang hold into muscle snatch 3-5 Hang hold power snatch 3-5 OHS Weightlifting Snatch (Snatch from blocks…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 minutes Row or Bike 20 hollow rocks 10 V-ups/Knee tucks/Hollow up 5/5 Dynamic monkey clap https://youtube.com/shorts/7z0xaoABxS4?feature=share B. Activation/Mobility 2 sets -5 Barbell front rack elbow rotations -Ankle barbell stretch 30 seconds https://youtu.be/IIgEw6wQQco C. Specific 4 sets 3 Front squats @ascending 3-5 TTB timing drill…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General EMOM 3 30 sec Machine + 4/4 Alternating Scorpions B.Specific 2 sets 5/5 single arm DB bench press 30sec Banded shoulder activation* https://youtu.be/6z7c22hFBjY Weightlifting Bench Press (5 sets 10 Bench Press @ 60% 8 Strict pull ups ) TC: 18 minutes Score: Weight on BP…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 30 sec Row/Butt kicks 30s W-band pull apart 30s Dynamic monkey clap https://youtube.com/shorts/7z0xaoABxS4?feature=share B. Mobility 90/90 Hip stretch 30s/side https://youtu.be/k5KAC5T2Roo C. Specific 2 sets 12/12 Banded monster walks 4 Box jumps 3 Jump Squats Then ramp up squat to 80% Weightlifting Weightlifting (Weight)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up N/A Conditioning Conditioning (Distance) On a machine of your choice 5 min easy 10 x 1 min @ hard 1 min @ recovery Into 3 × (5 min @ RPE 8- 1 min easy) into 5 min @ moderate into 6 min easyTotal 54 minutes Extra Accessory…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 1min Row/Bike/Ski/Run 5 Scapular C.A.R’s B. Specific 3-5 reps on each movement Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*TC: 40 minutes Score: Time including 3 min rest Scaling Options Beginner…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 30 seconds jumping jacks 4 Box jumps, no rebound / Jumping knee tuck 4/4 Light Hang DB snatch B. Activation 3 sets @ascending 10-7-5 Strict press @light, mod, mod-heavy 6 Banded W-Y C. Metcon Specific 3 sets 4 Box jumps @ increasing height…
