CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60 seconds Row/Bike/Run @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 3 Tall box…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 100 m run 25′ samson stretch lunges 200 m run 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 2 sets 12 lunges 8/8 single leg glute bridges 5…
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. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds https://www.youtube.com/watch?v=2F-wH4sDFho C.Specific @ working weight 3 Snatch First Pull 5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 sec Bike or Row @increasing intensity 10sec hollow position + 5 V-ups 10 Prone pvc press B.Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> https://youtu.be/9LJDGUulS_8 C. Specific 2 sets 3 Burpees 10 BB…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 800m Easy Run, nose breathing B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific ABC drills 50ft x 2 on each https://www.youtube.com/watch?v=Eit3pGym2D Metcon A: Metcon (Time) 10 rounds 400m Run 25m Burpee broad jumps 25m walking lungesScore: Time TC: 45mins Scaling options Beginner…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds @increasing intensity on each round -1 min Row or Bike or Run or Jumping jacks -30s push up to downward dog -5/5 Dead bug (Hold every rep for 3 seconds) B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Old school (No Measure) Run 200 m High knees/ butt kickers Punters kick/ bear crawl Carioca / Carioca 30 double unders 5 scorpions 10 burpees 15 sit ups 20 air squats 30 second couch stretch 30 second deep lunge Conditioning Metcon (No Measure) 10 minute EMOM 100…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 100 m run 25′ samson stretch lunges 200 m run 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Specific 3 sets 8/8 single leg glute bridges 5 Tuck Jumps* 3 Broad jumps* https://youtu.be/96hGhN9_7_s Power A: Max Height Box Jump (Distance) Max Height Box JumpScore: Height…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike 7/7 Single leg RDL with empty bar 10 Good Mornings with empty bar B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets 3 Hang clean pull 3 Tall power cleans 3 Front rack elbow…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 seconds Bike/Row 20 seconds hollow hold + 1 V-up every 5 seconds 20 seconds Burpees 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….
