CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 4 min Bike/Row @easy-mod B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> https://youtu.be/9LJDGUulS_8 3 x 3-5 Bar muscle ups or Banded or Hip to bar https://youtu.be/iu7CjzonbZE https://youtu.be/G1wCx50neEY Gymnastics A: Metcon (AMRAP – Reps) EMOM 6minutes…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m Easy run 10 Alternating Cossack squats B. Mobility 30 second calf stretch (each leg) C. Specific 2 sets 50ft A skips 50ft Butt kicks + 50ft sprint 10 Tempo wall balls @3sec down Metcon A: Metcon (AMRAP – Reps) Every 3 mins…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds -30sec Row or Bike @increasing intensity on each min -30sec Front rack stretch B. Mobility World’s greatest Stretch 10 reps per side https://youtu.be/8B6k7hYM6Tk C. Specific Drills 3 sets 5 clean first pull 5 hang muscle clean 5 heaving hang squat clean…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 Rounds 30 seconds Row/Bike/Run/Ski @Easy 10 band pull aparts 5 PVC Shoulder Dislocates B. Mobility Rotating full squat T spine rotations 60sec https://youtu.be/w4IdAUSHJUU C. Specific 10 Scap pulls + 10 Beat swings 2 progression sets: 1-2 strict pull-ups 2-3 Kipping pull-ups 1-2…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Run/Ski @ easy 30sec Air squats 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded Y pulls 30sec Row/Bike/Run/Ski @ Hard 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 1 set 10/10 Banded monster walks…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m Run 5 Inchworms 200m Run 10 box dips 100m Run 15 ring rows https://youtu.be/67jI0e8x2T8 B. Specific 2 sets 50′ A skips + 50′ Sprint 50′ Butt kicks + 50′ Sprint 9 Hollow banded lat pull downs 3-5 reps on the Ring mu…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM 4 Odd: Bike or Row Even: 1 moderate height box jump 3,5,7 sec 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 1 Set -5/5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 10/8 cal Row @increasing intensity 10sec hollow position + 5 V-ups 10 Prone pvc press B.Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400 m run 10 Wall balls 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility 90/90 hip rotations 60sec C. Specific 1 set 7/7 single leg glute bridge 4 jumping squat with empty bar @3sec down 3 Tall Box jumps Weightlifting A: Metcon (Weight) EMOM…
