CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (4:00) Amrap 4 minutes 25’ Big Skips 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…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (6:00) Jog 400m / Machine 2:00 25′ Samson stretch lunge 25′ Inchworm walk 25′ Walking lunges + twist 25′ Crab walk B. MOBILITY / ACTIVATION (1:00) 1:00 Hollow body to straddle stretch C. SPECIFIC (8:00) Prep All movement for Part A –…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (4:00) “Bring Sally Up” Movements you can use for this song: – Air Squats – HR Push ups – Plank (down = elbows, up = hands) B. SPECIFIC (10:00) Machine – 3 x 15/12 Cals, increasing intensity —- Devil Press 9 Burpees…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (5:00) Amrap 5 minutes 10 In and out squats 10 Plank ankle taps 10 Supermans B. SPECIFIC (10:00) Rope Climb practice Go over Spanish Warp & J Hook – Seated Clamp to standing – Standing to 1/2 Rope climb – Rope Climb…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (5:00) 5 minute jump rope Call out different ways of doing jump rope. Example: – Single unders – Single unders jumping as slow as possible – Reverse Single unders – Double unders B. MOBILITY / ACTIVATION (4:00) 1-2 sets 6 Glute bridge…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (4:00) 40 seconds on, 20 seconds off for 4 rounds Alternate between: – Shuttle jogs – Medicine ball chest pass / partner pass B. MOBILITY / ACTIVATION (4:00) 1-2 sets 8 Band face pulls 8 Band shoulder press C. SPECIFIC (8:00) Ramp…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (4:00) 40 seconds on, 20 seconds off for 4 rounds Alternate between: – Shuttle jogs – Medicine ball chest pass / partner pass B. MOBILITY / ACTIVATION (4:00) 1-2 sets 8 Band face pulls 8 Band shoulder press C. SPECIFIC (8:00) Ramp…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (3:30) 1 minute Machine/ 200m run 30 sec Glute Bridge March 30 sec Forward lunges 30 sec Burpees / Down & Ups 1 minute Machine / 200m run B. MOBILITY / ACTIVATION (1:30) Barbell Tricep Stretch 45 sec /side C. SPECIFIC (10:00)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (3:30) 1 minute Machine/ 200m run 30 sec Glute Bridge March 30 sec Forward lunges 30 sec Burpees / Down & Ups 1 minute Machine / 200m run B. MOBILITY / ACTIVATION (1:30) Banded lat Stretch 45 sec /side C. SPECIFIC (10:00)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up (No Measure) A. GENERAL (6:00) EMOM 6 odd- 40 sec amrap 4 light DB snatch + 4 Air squats even-40 inchworm into squats B. MOBILITY / ACTIVATIONc(1:00) Barbell Ankle Stretch 1:00 C1. SPECIFIC(10:00) 4 Tempo Back Squats 4 Tempo Jumping back squats — Ramp up 3…
