CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Ski 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 2-3 sets 8 beat swings (TTB in later rounds) 6 forward hops: https://youtu.be/w8z-9PCmGjQ 2…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General Run 200m 25′ samson stretch lunges Run 400m 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM 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 pain have the…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) Amrap 8 minutes 100m Mario skips 12 In and out squats 100 m run 10 sit ups Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 28 mins 20 Pistols 20 TTB 400m RunTC: 28 min Score: Rounds + reps Scaling Beginner: 20 Deficit Reverse…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row B. Specific 3 sets 8 Dual KB Sumo deadlifts 4 Dual russian kb swings 3-6 Sumo deadlifts @ascending Weightlifting A: Sumo Deadlift (6 x 6 @75%) Rest…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 10/8 cal Row @increasing intensity 10 Hollow Rocks 10 Lying W-Y 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 *Med Ball clean instruction* We will go over…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 sets 30 seconds jump rope 5 Muscle snatch (no hook grip, no contact) 5 Banded OHS B. Specific: Positions – 5 Snatch deadlift – 5 Snatch pull with pause @ optimal leg drive position (TALL position) – 5 Tempo hang power Snatch…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 min Row @easy 10 sec Ring support hold (top of dip) 5 Pike push ups 45 sec Row @moderate 10 sec Bottom of ring dip hold @ assisted or not 5 Strict press @ empty bar 30 sec Row @hard B. Activation…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 100m jog or shuttle runs in the gym 12 In and out squats 8 Good mornings B. Mobility Lizard pose 30 seconds 2 sets each side C. Activation 2 sets 6/6 RDL with reach, slow and controlled 6/6 Lunges 3 Pause…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 30 sec Row or Bike 30sec Strict Knees to elbows 30 sec Row or Bike 30sec Plate hops B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://youtu.be/-CiWQ2IvY34 C. Specific 3 sets 20sec Row @ Hard 6 Slam balls or Pike ups…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 200m Run 30sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA 15 sec Banded Good mornings Metcon A: Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsTC: 50 min Score: Time Scaling options Beginner 400m Run 30…
