CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60s Ski/Bike/Row/Run 10 Rotating Scorpions 10 Rotating 90/90 hip stretch B. Activation 2 sets 7 Banded pull aparts 7 Banded OH Squats 7 Good mornings C. Specific -5 Snatch Deadlifts -5 Muscle Snatch -5 Power Snatch -5 OHS -5 Tempo Snatch (slow down…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) General A. Wall Ball Volleyball https://youtu.be/EpqA2vjiulI You can have 1 or 2 “courts” depending on the size of your class. Having smaller groups will allow equal distribution of wallballs. B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 30sec Easy Row or Bike 30sec Scorpions 30sec Moderate Row or Bike 30sec Full squat T-spine rotation 30sec Hard Row or Bike B. Mobility B1. Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw B2. Banded PNF lat…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 30 sec Row or Bike 30 sec Inchworms 30 sec Row or Bike 30 sec Soldier Walk 30 sec Row or Bike 30 sec Band lat pull down B. Mobility Rotating scorpions 60 seconds C. Specific 2 sets 3 x 1&1/4 push-ups* 5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank 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 2 sets 15…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 30 sec row or bike 30sec childs pose w/ shoulder variation 30sec Rotating scorpions 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 3 sets 4…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 seconds Bike/Row/Ski 20 seconds Burpees B. Mobility Y arm raise on box/chair 10 alternating repetitions Hold each rep for 3 seconds https://www.youtube.com/watch?v=67jI0e8x2T8 C. Specific 2 sets 3 1 & 1/2 strict press 8 Ballistic banded press* https://youtu.be/bFbl3quZVVY 10 broad jumps…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Activation 3 sets 5 Banded OH Squats 5 Snatch sots press C. Specific 3 Snatch First Pull 3 Snatch high pulls 3 OHS 3 Tempo Squat Snatch Weightlifting…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) General Rowling Games Objective: To hit EXACTLY 100m on the Concept2 rower. Rules The individual player tries to row to hit EXACTLY 100m, by rowing continuously (this usually involves rowing to ~80-85 m and letting the fan carry the meters to 100). The number of…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General In pairs, 2 sets of: -Partner 1 jogs 200m -Partner 2 performs Amrap of 6 Light Wall Balls 6 Light wall ball sit ups B. Specific 3 sets 25’ Carioca 12 DB thrusters 100m Row 1-3 BMU or scale* * Take the time…
