CrossFit Illuminati – CrossFit ROM WOD Hip Hip Hooray (11 min) https://app.romwod.com/workout/hip-hip-hooray Warm-up squat warmup (No Measure) 200 m run 3rds 15 air squats 10 med ball situps 10 supermans 5 empty barbell push press Weightlifting Metcon (AMRAP – Reps) Backsquat 2 x 5 @ 67.5% 2 x 3 @ 76.5% 1 set of max…
CrossFit Illuminati – CrossFit Warm-up 400 Meter Run 3 Rounds 15 Banded OHS 15 Sit ups 15 Banded Pull Aparts 10 BB Strict Press Metcon Metcon (AMRAP – Rounds) EMOM for 10 min: 5 Atlas Stones Metcon CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 –…
CrossFit Illuminati – CrossFit 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 (AMRAP – Reps) Tabata x 2 (8 minutes total….
CrossFit Illuminati – CrossFit Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here
CrossFit Illuminati – CrossFit 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 lunge1 minute calf stretch each leg Metcon Metcon (Time) 2 RFT 1…
CrossFit Illuminati – CrossFit ROM WOD Metcon (No Measure) https://app.romwod.com/workout/strong-base Warm-up squat warmup (No Measure) 200 m run 3rds 15 air squats 10 med ball situps 10 supermans 5 empty barbell push press Weightlifting Metcon (No Measure) back squat 3 @ 63% 3 @ 72% 1 set of max effort @ 81% Metcon Metcon (Time)…
CrossFit Illuminati – CrossFit Warm-up Jumping squats, mountain climbers, G2OH (No Measure) 400 m run 3 rds 10 Jumping squats 10 Mountain climbers 10 Plate G2OH Conditioning 800 m sandbag run (Time) 800 m sandbag run Women 20 or 40 Men 40 or 60 make sure to record your weight so you use the same…
CrossFit Illuminati – CrossFit Warm-up ROM WOD Metcon (No Measure) https://app.romwod.com/workout/simple-but-significant Metcon warm up press and squat (No Measure) 500 m row 3 rounds 10 plate G2OH 10 push press 10 front squats DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155#…
CrossFit Illuminati – CrossFit Warm-up Press Warm up (No Measure) 200 m run 3 rounds 8 BB strict press 8 barbell push press 15 air squats 10 push ups Strength KB press (5×5 each arm) KB presssingle arm strict presses Metcon Metcon (AMRAP – Rounds and Reps) 20 minutes AMRAP 10 chest to bar pull…
