CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 10/8 Bike/Row/Run/Ski @easy, nose breathing 7 Box jumps, increase power output from rep 1 to 7 B. Mobility Barbell Front rack mobility drill 30 seconds/side https://www.youtube.com/watch?v=Rzhf3DXRvaU C. Specific C1. At the bottom of a Jerk Dip, perform 3 x 5 double…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 30sec Row/Bike/Run/Ski @ easy 30sec Banded Y pulls 30sec Row/Bike/Run/Ski @ Moderate 30sec Banded OH Squats 30sec Row/Bike/Run/Ski @ Hard B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in the scap C….
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 sec Jumping Jack 25’ Lunges + Twist 5/5 Russian one arm KBS 5/5 KB Windmills B. Mobility 2 sets 10 Alternating Scorpions 5/5 World’s Greatest Stretch C. Specific 2 x 25’ Butt kickers 2 x 25’ High knees 2 x…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5 mins @increasing intensity -Row or Bike Every min complete: 2-4 burpees B. Specific Ring Muscle up progression 2 sets: Beginner: -5-8 False grip Ring rows -5-8 Pause ring dips/Hand release push-ups Intermediate: -1 Ring mu negative as slow as possible -3-5 Ring…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 min row or bike @easy 3 Inchworms 45 sec row or bike @mod 10 alternating Y arm raises 30 sec row or bike @hard https://youtu.be/67jI0e8x2T8 B. Activation 2 sets 7 hollow rocks 7 supermans 7 Banded lat pull downs C. Specific (before…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 90 seconds Machine 5/5 Deadbug 10 Cossack squats B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set https://www.youtube.com/watch?v=ShvTpCsgTiw C. Specific 2 sets @ empty barbell 5 tempo squats (tempo 4 second…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 Rounds 20 sec Machine @ easy 10 sec Machine @ hard 50’ Bear Crawl with a light DB in each hand B. Mobility wall slide with mini band around wrist 10 repetitions slow and controlled C. Specific 4 Banded Piked HSPU* 8…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 400m run 6 Ring rows + pause 6 Russian KB swings B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back https://www.youtube.com/watch?v=1RohXn9h21c C. Specific 3 sets: 4 RDL-…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. Warm-up Games Choose your own adventure: -Smack -Under the bridge -funnel tag -pizza tag -Coach says -etc https://www.youtube.com/results?search_query=crossfit+warm+up+games B. Activation 3 sets 5/5 Single arm, single leg DB RDL’s 5 Hanging straight leg raises 10 Alternating curtsy lunges 50 ft Carioca/carioca Metcon A: Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Machine of choice: 3 mins @ increasing intensity B. Activation 5 sets 4 Alternating Scorpions 4 Alternating Y raises on the floor 4 Alternating Trap-3 raises https://youtu.be/yxhU2_RTRYA C. Specific: 2 rounds (1st w/ pvc, 2nd w/ empty bar) 5 Dip, drive, shrug 5…
