CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Ski 7 Pause Frankenstine Squats @empty bar 10 Rotating T spine squats https://youtu.be/24wGaES-8y8?t=73 B. Mobility Rotating Hip 90/90 2x 30sec on/ 10sec off C. Specific 3 sets 4 Front squat 1 & 1/4: ramp up 4/4 Deficit split squat: https://youtu.be/bQj6jyGC-Pg Weightlifting A:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1min Easy Machine 30sec Rotating Scorpions 1min Moderate Machine 30sec Scap pushes 1min Hard Machine B. Mobility World’s greatest stretch 5 repetitions/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific Gymnastic Every 30 sec for 5 mins 1- 1-3 reps of Ring mu / Strict banded RMU/ Assisted…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 minutes Row or Bike or run 5/5 Dead bug (Hold every rep for 3 seconds) 5 Snatch grip RDL 5 Snatch grip bent over row B. Specific B1. Activation 2 sets 10 Full squat T spine rotations 5 Box Jumps 5/5 Empty…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. Activation 3 sets 5/5 Single arm DB floor press 3 Dynamic push-ups 5/5 Single leg hip thrusts @ ascending *DB in lap B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Bike/Row/Run/Ski 5 minutes @ 30s Easy, 20s Moderate, 10s Hard, nose breathing B. Mobility PNF hamstring stretch 5x – 7 seconds contraction pushing against the band with your foot – 7 seconds stretch, pulling your foot back with the band https://www.youtube.com/watch?v=1RohXn9h21c C. Activation…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60 sec Row or Bike 10 rotating scorpions 5 push up to downward dogs 60 sec Row or Bike 10 Alternating child pose Y raises 5/5 Single arm banded straight arm lat pull down B. Specific EMOM 6 Min 1- 10 straight arm…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Amrap 5 30sec Row/Bike/Ski 10 walking lunges B. Specific 2 sets 7/7 Banded monster walks 6 x 90/90 hip rotations 5 jumping back squat @4sec eccentric Weightlifting A: Back Squat (3-4 x 8 @78% + 4 sec eccentric) TC: 20 min Score: Weight…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m run 10 wallballs 5/5 suitcase deadlift B. Mobility T spine rotations 60s C. Specific 3 RDL 3 Tempo hang clean high pulls 3 Hang muscle clean 3 Hang power clean 5 Front Squats Weightlifting A: Metcon (Weight) 5 unbroken sets for max…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM x 3 @increasing intensity -30sec Ski/Bike/Row/Run/Mountain climbers -15sec Downward dog B. Activation 1 set – 8 alternating Bird Dogs – 8 pausing ring rows* – 8 hollow rocks – 8 Behind the neck prone pvc press *pause 2sec when chest reaches knuckles…
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 (from childs pose) B. Ring Muscle up skill practice 3 x 3-7 reps…
