CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (5:00) Amrap 5 minutes Jog/Run 200m (once) 6 Box Step ups 6 Beat Swings B. MOBILITY / ACTIVATION (3:00) 1-2 sets 8 Scap Pull ups 8 Empty bar / Dowel good mornings C. SPECIFIC (15:00) Deadlifts 5 @ Empty Bar, Tempo, go…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (5:00) Amrap 5 minutes Jog/Run 200m (once) 6 Box Step ups 6 Beat Swings B. MOBILITY / ACTIVATION (3:00) 1-2 sets 8 Scap Pull ups 8 Empty bar / Dowel good mornings C. SPECIFIC (15:00) Deadlifts 5 @ Empty Bar, Tempo, go…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (6:00) EMOM 6 Odd- 5 Burpees / Down & ups + Alternating lunges in remaining time Even- 5 Plank to downward dog + Mountain climbers in remaining time B. MOBILITY / ACTIVATION (2:00) Lat Stretch on rig / BAr 45 sec /…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (6:00) 3 rounds 10 Burpees / down and ups 10 Plate ground to overhead 10 Plate bent over rows B. SPECIFIC (5:00) Go over Gorilla Row 8 reps @ light 8 reps @ moderate 8 Reps @ heavy —- Heel elevated Glute…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (3:00) 3 minutes Machine / 400m jog B.SPECIFIC (10:00) Hang Squat Clean thrusters Left Arm 5 DB Shoulder Press 5 DB Squat 5 DB Thrusters 5 DB Hang squat clean Thruster — Repeat with Right Arm — Sit ups 10 Straight leg…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (4:00) Amrap 4 minutes 5 Burpees 10 Alternating forward lunges 10 Glute Bridge 10 Hollow Ups B. MOBILITY / ACTIVATION (2:00) 10 Good Mornings 5 Segmented deadlifts, pause above the knees on the way up & down C. SPECIFIC (3:00) 5 Deadlifts…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (4:00) EMOM 4 odd- 45 second machine even- 5 Burpees + 5-10 Empty bar shoulder press B. MOBILITY / ACTIVATION (2:00) PNF Thoracic extension stretch on wall or bar in rig (3x 5 seconds press down + stretch) 5 Shoulder presses, light…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (1:30) 30 seconds Jumping Jacks 30 Seconds Mountain climbers 30 seconds In and Out squats B. SPECIFIC (15-20:00) TTB 5 Beat Swings 5 Swinging knee / Leg Raises 5 TTB / Swinging Leg raises / Knee raises / Abmat situps —- Pull…
CrossFit Illuminati – CrossFit View Public Whiteboard warm up (No Measure) A. GENERAL (3:00) 2 rounds 30 Single / Double unders 10 Med Ball Squats 5 Med Ball Kang Squats (Holding a med ball the same way an athlete would for wall balls) B. MOBILITY / ACTIVATION ( 2:00) 15-20 sec Bottom of squat hold…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (4:00) Amrap 4 minutes 25’ A Skip 6 Beat swings (mix up grip from one round to the next) 6 KB Deadlifts, light B. MOBILITY / ACTIVATION (2:00) 2 sets 5 Band Lat pull downs, chin up grip 20-30 sec hollow body…
