CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 10/8 Cal row 15-20 seconds in a deep Goblet Squat 20 Plate in and out B. Activation 3 sets 10 Alternating Bird dogs 5/5 Single leg glute bridge 5 Box jumps @ Tall C. Ring mu prep(pre-metcon) Beginner: Ring rows, find…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 30 sec Machine @ increasing intensity 5 Burpees 10 Hollow rocks B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Rock, Paper, Scissors Gymnastics A: Metcon (AMRAP – Reps) EMOM 10minutes 2-5 Strict HSPUTC: 10 min Score: Reps Scaling Options Beginner…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Amrap 5 mins 10/8 cal machine 10 Air squats 20 double unders / single unders B. Specific 2 sets 6/6 deficit calf raises https://youtu.be/lPvnv4VJ4-Q 6 alternating candlesticks 4 alternating high box step ups 4/4 World’s greatest stretch Gymnastics A: Metcon (Weight) 6 sets…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 6 rounds 20 seconds Machine @Easy 10 seconds Machine @Hard B. Mobility 5 x 7 seconds cat pose 7 seconds cow pose C. Specific 2 sets 10 Banded lat pull downs https://youtu.be/UnrkpRpNjEA 5 pause ring rows* 2 sec at the top 3/3 KB…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 200m Run @ increasing intensity 10 Rotating scorpions 10 Jumping push-ups / kneeling jumping push-ups 10 Alternating DB floor press @ light* *Work on triceps engagement B. Mobility 90/90 hip stretch 60sec per side C. Specific Metcon 100m Row @ easy…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 10 BB good mornings 10 Alternating box step ups 50 Single unders* *Every 10 reps attempt a double-under or a triple under B. Mobility B1. World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 B2. PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds @increasing intensity -1 min Row or Bike -30sec Banded lat pull-downs -30sec Hollow body rocks 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…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 10/8 Cal Bike Sprint 10/10 walking lunges 5/5 Single leg Glute Bridge B. Mobility Goblet Squat + ankle shift 10/side https://www.youtube.com/watch?v=A5E4SgdyTjY C. Specific (Metcon) 10 Forward lunges 10 RDL @ empty bar 10-30 Single or DU 6 step ups 6 Deadlifts…
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 7 mini band wall slides 30 sec row or bike @hard 10 alternating Y arm raises on a box* https://youtu.be/67jI0e8x2T8 B. Activation 2 sets 5/side Banded external rotations https://youtu.be/o1-ZNEEpEUY…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Amrap 5 30sec Row/Bike/Ski 10 wall balls @ light B. Specific 2 sets 25 ft Banded monster walks 6 x 90/90 hip rotations 5 jumping back squat @4sec down Weightlifting A: Back Squat (5 x 5 @78% + 4 sec eccentric) TC: 16…
