CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5 min Bike, row, ski *every min complete 5 Air squats 3 sets 5 Deadlifts @ascending 20 sec of jumping jacks 10 air squats 5 Btn Snatch push press 5 Muscle snatch Metcon A: Metcon (Time) For time 21-15-9 Deadlift** 100 Double unders…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 30 sec Row or Bike @Hard 10 Wall balls 5 box jumps + step down @moderate height 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 5 Back squats 5 Btn press…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) 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. Ring Muscle up skill practice 3 x 3-7…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax https://youtu.be/-3S0gZ3xL10 C. Specific 2 sets 3 clean…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30sec Bike/Row/Ski 5/5 Banded Y pulls 10 Standing banded rows 15 sec of double unders B.Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific Rope climb practice *Practice different styles of leg locks and climbing up the rope in the least amount…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 30sec Bike/Row/Ski/100m Run 10 Cossack Squats 10 Banded Overhead Squats B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific 2 sets@ ascending 3 Power snatch balance 3 High hang power snatch (pockets) 3 Low hang power snatch…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 30 seconds Row @Low intensity 7 Good mornings 5 Muscle Clean (no hook grip, no contact) B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility PVC Dislocates 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 2 sets 3 Banded wall-slides, slow and controlled 5 HS hold scap push, facing wall Then do 3-5 reps on each movement in…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 60sec Row 30sec Samson Stretch 30sec Rotating full squat T spine rotations B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C.Specific @ working weight 3 Snatch Deadlifts 5 box jumps 3 Snatch high pulls 5 box jumps 3…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 800m Easy run, nose breathing 20 straight leg front to back swings/leg 20 straight leg side to side swings/leg 1 min Hard run B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific 3 sets 50ft A skips + 50 ft butt kicks 50ft…
