CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3min Easy run 20 straight leg front to back swings/leg 20 straight leg side to side swings/leg B. Mobility Standing straddle forward fold 60s Standing quad pull 30s/30s -Squeeze the glute to increase hip flexor range C. Specific ABC drills 50ft x 2…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 1 min Row or Bike 30 seconds round 1: Inch worms round 2: pvc prone press round 3: Reverse plank + march B. Mobility Single leg deficit calf raise 30 sec/side https://youtu.be/yEISAXTM680 C. Specific 3 sets -3 push-up to downward dog…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3mins 12 In and out squats 20 Plate Jumps 20 Jumping lunges B. Mobility 1 minute child’s pose C. Specific (Before the Metcon) 2 sets 1 Chin up negative 5/5 Banded Cheerleader (3sec pause) 10 alternating or 5/5 pistol progression: -High box step…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 30 sec Row or Bike @moderate 10 rotating scorpions 10 rotating full squat T spine rotations 30 sec Row or Bike @moderate 10 Alternating high box step ups 5/5 deep squat single arm DB press B. Mobility World greatest stretch 2 sets of…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Ski @easy 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets 3-5 Hang clean pull 3-5 Tall power cleans 3-5 Front squats 3-5 Push press 3-5 Jerks Weightlifting A: Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 min row or bike @easy 10 Inchworms 45 sec row or bike @mod 10 banded pull aparts 30 sec row or bike @hard 10 PVC shoulder dislocates B. Specific 2 sets 3 Scap pull + box hollow body* 5 Beat swings 7…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 30sec Bike or Row @easy 30sec Cossack squats 30sec Bike or Row @mod 30 sec of Jumping air squat every 2,3,4,5 sec 30sec Bike or row @hard B. Mobility 90/90 hip rotations 60sec C. Specific 2 sets 5/5 Banded monster walks 10 Glute…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3min Easy run, nose breathing 20 straight leg front to back swings/leg 20 straight leg side to side swings/leg 1 min Hard run B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA Metcon A: 10k Run (Time) Max Effort 10k RunTC: 50mins Scaling options Beginner…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 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…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 30 sec Row 30sec on air squats Reverse plank Double unders B. Mobility Quadruped rear shoulder stretch 30 sec/side https://youtu.be/eYovIztVZos C. Specific 2 sets 9 Hollow banded lat pull downs 7 Transition muscle ups Transition mu progression Beginner: Floor transitions, knees…
