CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Old school (No Measure) Run 200 m High knees/ butt kickers Punters kick/ bear crawl Carioca / Carioca 30 double unders 5 scorpions 10 burpees 15 sit ups 20 air squats 30 second couch stretch 30 second deep lunge Metcon Capoot (Time) For Time: 100 push-ups Run…
CrossFit Illuminati – CrossFit View Public Whiteboard new school (No Measure) 400 m run high knees/knee hugs butt kicks/ ankle pulls sumo stretch/lunge 2 rounds 10 kb swings 10 goblet squats 10 burpees 10 band pull aparts Metcon Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2min Easy Row or Bike 1min Tempo Air Squats @3.1.X.1 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 5/leg Single Leg glute bridge 5 Cal fast on bike or rower 5-10…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Rock Paper Scissors Have everyone in the class pair up (if odd numbers, coach should join in) Playing rock paper scissors best of 3. Losers have to do 10 burpees or air squats (each time they lose within the best of 3 matches)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3min Row or Bike @increasing intensity 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 2 sets @snatch grip 5 Good mornings 5 btn press 5 btn thrusters…
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…
