CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 60 sec Marchine@hard 10 Alternating Cossack Squats 10 Rotating T spine squats B. Activation 2 sets 4 Banded OH squats @1 1/4 6 Box jump overs @ higher then metcon 25’ Burpee broad jumps C. Specific: Reception Drills 2 Sets 4/4 Single leg barbell glute…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 min cardio B. Mobility Push-up plank to shoulder extension on parallette 10-15 reps https://www.youtube.com/watch?v=FBqJU7k6-w8 C. Specific 2 sets 5/side Banded Trap-3 raise 10 Leg Swing at the bottom of a Ring Dip 5 Elevated arch to hollow Gymnastics A: Metcon (Weight) Work up to…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Row 1 minute 30 seconds jumping jack Row 1 minute 30 seconds mountain climbers Row 1 minute 30 High knees B. Active Mobility 25’ Hamstring sweeps https://youtu.be/cgfpPeF05tI 25’ Dynamic monkey clap https://youtu.be/7z0xaoABxS4 25’ Inch worms 25’ Dynamic quad pull + reach https://youtube.com/shorts/63g504TElCs?feature=share C. Specific (Pre…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Amrap 5 minutes 10 In and out squat jumps 5 Plank to downward dogs 5 Plate ground to overhead B. Mobility/Activation Unilateral quadruped hip ext. 3 x 5/5 https://youtu.be/wxjGrNn7x1U C. Specific 5 RDL 5 Muscle celan 5 Hang power clean 5 low hang power clean…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General -1min Row @ increasing intensity -30s W-band pull apart -30s Jumping air squats B. Mobility 90/90 Hip stretch 60s/side https://youtu.be/k5KAC5T2Roo C. Specific 2 sets -7/side Single leg glute bridge – 7 Tempo squats @3sec down – 7 Tall box jumps Weightlifting A: Back Squat (Every…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 30 sec Row 10 Rotating Scorpions 30 sec Row 10 Banded Y pulls 1 min Row 30 sec Banded Y OH Squats B. Mobility World’s greatest stretch 1×15 each side C1. Specific 2 sets 15/12 cals 10 Ring rows 10 thrusters Weightlifting Turkish Get Up (4×3…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 minutes Row or Bike 10 Alternating Bird dog 5/5 Dead bug (Hold every rep for 3 seconds) B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 3 sets 5 Scap pull + hollow body https://www.youtube.com/watch?v=iu7CjzonbZE 5/5 Dead Bug KB…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 30 secs on, 30 off – Row – In and out squats (on plate) – Plate ground to OH B. Mobility Front rack elbow rotations 2 x10 each side C. Specific 5 Tall muscle clean 5 Tall Power Clean 5 Tempo Clean pull…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 45 secs Row/Ski 10 Pike HSPU / Banded 45 secs DU or Singles 10 Knee tucks/V-ups B. Mobility wrist rocks 2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds C. Specific Tall kneeling DB Strict press 2 x 4 reps @ Tempo: 4-0-X-0…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 sets 30 sec Machine sprint 25/25’ Single KB OH Carry @ heavy B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale https://youtu.be/9LJDGUulS_8?t=418 C. Activation 2 sets 5/5 Single arm bench press*…
