CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General 4 mins of Tabata, Alternating between: – Pause wall ball -Russian KBS -lunges – Rotating Scorpions B. Activation 2 sets 3 Banded Y-pulls + 7 Banded OHS 7/7 Snatch grip Single Leg RDL’s 7 Muscle snatch Weightlifting A: Weightlifting Drills (Checkmark) – 5 Snatch…
CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General 3 rounds 10 Banded good mornings 3 Inch worms 10 second Band pull apart hold in extension B. Mobility Tall kneeling banded internal rotation stretch 10/10 * Pause for 1 second at the top of each rep C. Specific Ring dip positions 3 unbroken…
CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General Row 2mins 2 rounds 5/side lying clam shell 10 alternating cossack squats B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set C. Specific 6 Tempo back squats @30-50% (4.1.X.1) 40sec easy row…
CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General 5 min Shuttle run @ 25’ EMOM: 3 burpees 3 V-ups B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back C. TTB prep 3 sets 3 Pause V-ups* 5 TTB…
CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General Amrap 5 6 step ups / Box jump 6/6 Single arm Push press 20 Seconds/side PNF lat stretch on floor B. Specific Jerk Drills 5 btn dip hold 5 btn elbow rotations 5 btn Push press + pause in ext. 5 Push press 5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General 2 min Run 1 min Machine -Gradually building pace from easy to hard B. Mobility Piked runners calf pedals 60s C. Specific 50’/arm Bottom Up KB Carry 5/5 Dead Bug KB Pullover 5/5 Single leg RDL + Knee drive (Hold the knee drive for…
CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General 3 rounds 30 sec Jumping Jacks 30 seconds round 1: Inch worms round 2: scorpions round 3: Spiderman stretch B. Mobility PVC shoulder dislocate 10-12 Repetitions -As close as you can while maintaining lock out and retraction in the scap C. Specific 2 sets…
CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General EMOM 6 Odd-8- 15 burpees Even – 10-16 Plate in and outs B. Mobility PNF Pigeon stretch 5 repetitions – 5 seconds contraction, pushing against the floor with your leg – 5 seconds stretch, moving your upper body toward the floor C. Specific 3…
CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General 30sec Bike/Row/Ski/100m Run 10 Banded Squat pull throughs 10 Banded Y pulls B. Mobility T-spine extension on wall or floor 5 x 10 sec stretch + 5 sec relax C. Specific 3 Hang power snatch 3 Low hang power snatch (below knee) 3 Snatch…
CrossFit Illuminati – CrossFit View Public Whiteboard Warmup (Checkmark) A. General For 4 minutes 30 Seconds Jog/High knees 30 seconds light wallball B. Activation 2 sets 5 Hollow body Band lat pull downs 5 Scap pull C. Specific 10 Big kipping swings (hips AHAP) 10 Jumping BMU (for setup & practice) Gymnastics A: Gymnastics (Time)…
