CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 30 second Row 3 banded shoulder oscillations https://youtu.be/P9QVvhyBTdM B. Mobility Handstand superman drill 10-15 repetitions https://www.youtube.com/watch?v=Dxb0aGEAMFs C. Upper body activation 2 sets 4 Banded pull aparts @ 2-2-2-2 8 Wall slides @ foam roller https://youtu.be/VUOVGr8cao0 Gymnastics A1: Metcon (AMRAP – Reps)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 60sec Bike or Row @ nose breathing 30sec Air squats 30sec low box jumps B. Mobility Banded hip flexor stretch 45sec/side https://youtu.be/–KAVWwV7OY?t=34 C Activation 2 sets -5 Tempo Front Squats @4.2.X.1 -5/5 Cossack squats -5 Depth jump + pause Weightlifting A:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 min Row or Bike 30s Quadruped Thoracic rotation / side: https://youtu.be/QWwiOHexU8I 5/5 Dead bug (Hold every rep for 3 seconds) B. Activation 3 sets 3 Banded Sots press + 7 Banded OH Squats 5 Plank scap protractions + 5 Push ups C….
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 Box Y raises 5/5 Single arm banded straight arm lat pull down B. Specific EMOM 6 Min 1- 10 straight arm banded…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 20 sec Machine sprint 25/25’ Overhead KB Carry B. Mobility 2×10 wall slides with mini band C. Specific Take 5 or so minutes for the HS walk to practice progression written below and another 5 or so for the Pistol Gymnastics…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m run – Plyo progression (stack of plate up to 4, 1-2 for beginner) 30 hops B. Mobility Split stance Banded T spine rotation 10/10 https://www.youtube.com/watch?v=SuqhXjFdU-Q C. Specific 2 sets 3 RDL 3 Tempo clean pulls 3 Tempo hang clean high pulls 3…
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 bent over* https://youtu.be/67jI0e8x2T8 B. Ring Muscle up skill practice 3 x 3-7 reps…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 30 seconds machine 1 30 seconds machine 2 30 seconds machine 3 B. Mobility/Activation World greatest stretch 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 Hamstring scoops 10-12 reps https://youtu.be/euW3Suf9vz0 C. Specific – Find setup for BSS – Ramp up load for Pendlay Row Weightlifting A:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Easy 200-400m run (row equal to group running time for those who can’t run) B. Specific (Running drills) 4 x 25’ Walking High knees (2/leg): https://youtu.be/qzXhpXykIYI?t=51 3 x 25’ A skip: https://youtu.be/A7r6yCpmSrA 3 x 25’ “Butt Kicks”: https://youtu.be/xRjl6d9mtCo 3 x 10’ High knees…
