CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific 2 sets @ascending 3 Snatch high pulls 3 OHS 3 tall Snatches 3 tempo snatches Weightlifting A: Snatch (EMOM 16minutes Min 1: 1 @ 80% Min 2: 1 @…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. Specific Bench Press Activation 3 rounds 10 cal Assault bike 10 Partner Med ball chest passes 10 Horizontal plate presses https://youtu.be/yPJO6zQIJfk B. Specific Rowing Speed ramp up: 3 sets 50m Legs only row (arms straight, hips closed) 50m Legs and hips (arms straight) 100m Full stroke…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds @ increasing intensity 20 sec step-up overs 20 sec Walking lunges 20 sec V-ups 20 sec Butt kicks B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific Running Drills 2 x 50ft A skips 2 x 50ft B skips 2 x 50ft Sprint…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 min Machine @ Easy-mod-Hard B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets 3-5 Clean first pull 3-5 Hang clean pull 3-5 Power cleans 3-5 Front squats* *Pause for 2 seconds in the power clean receiving position…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Bike/Ski/Row 5 mins @Increasing intensity At the top of every min: 10 sec of pause air squats B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Activation 3 sets @ascending 6 x 90/90 hip rotations 2 Back…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 1 min Row or Bike 30 seconds round 1: Inch worms round 2: pvc prone press round 3: Reverse plank B. Specific Jerk Activation 2 sets 3 push-up to downward dog 7/7 Banded Archer rows 5 Push press 5 push jerks Tips for…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 60sec Row/Bike/Ski 7/7 Single leg Snatch RDL with empty bar 10 Rotating T spine squats B. Specific 2 sets 3-5 Snatch lift offs 3-5 Hang Snatch pull 3-5 OH Squat* *Pause for 2 seconds in the power snatch receiving position 3-5 Snatch Weightlifting A: Snatch…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 sets 30 second Bike/Row/Ski 10 rotating scorpions 10 scap pulls B. Specific Activation 3 sets 20 Hollow rocks 5 Aggressive Ring or bar beat swings C. Specific Skill work 3×3 MU transitions Gymnastics A: Metcon (4 Rounds for reps) 4 sets 3 DB Glute…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 6mins Row @top of every 2 mins: 5 Banded rows + 10 Good Mornings B. Mobility Single leg deficit calf raise 30 sec/side https://youtu.be/yEISAXTM680 C. Specific 3 sets 10 KB SDHP 15 sec/leg of single leg plate hops 5 Beat swings + 5 V-ups 6…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General EMOM x 9 1. 100m Run 2. 30sec Banded good mornings 3. 30sec low box jumps B. Specific 3 sets -10 Kettlebell swings -5 hspu -25ft butt kicks C. Ramp up Build up the deadlift to 3 reps @ slightly heavier than working weight Metcon…
