CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 sets 30 seconds machine 1 30 seconds machine 2 30 seconds machine 3 B. Mobility/Activation World greatest stretch 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 Hamstring scoops 10-12 reps https://youtu.be/euW3Suf9vz0 C. Specific – Find setup for Bulgarian DL – Ramp up load for Bent over row Weightlifting A:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Easy 200-400m run (Bike equal to group running time for those who can’t run) B1. Specific (Running drills) 4 x 25’ Walking High knees (2/leg): https://youtu.be/qzXhpXykIYI?t=51 3 x 25’ A skip: https://youtu.be/A7r6yCpmSrA 3 x 25’ “Butt Kicks”: https://youtu.be/xRjl6d9mtCo 3 x 10’ High knees into running…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Partner Warm-Up With a Med Ball 10 Squat + chest pass 10 “Wall ball” passes 10 Overhead passes 10 Rotational passes (side to side) 10 Hollow Body overhead passes: In a hollow position, athletes are back to back and passing the med ball into each…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 200m Run then 25’ Toy Soldier Walk* 25’ Inchworm (no push up) * https://youtu.be/4VBdOWXLi7I B. Mobility/Activation 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 2 sets 10-20 second hollow…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 30 seconds machine 5-10 Prone pvc press 5+5 Barbell push press + push jerk B. Mobility/Activation world’s greatest stretch 2×10/10 C. Specific 2 sets @ empty bar 3 Strict press @ ascending 10 Band pull apart Weightlifting Shoulder Press (5 x 3 @70-75%…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Tabata 2 x Jump rope 2 x Air squats 2 x Jump rope 2 x Med ball squats B. Mobility/Activation Goblet squat ankle mobility drill 8/8 C. Specific (Drills) – Clean lift off – Tempo Clean pull with pause – Tempo Clean with pause –…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds @ increasing intensity 10 Samson stretch lunges 5-10 burpees 10 Plate ground to overhead B. Mobility 90/90 hip rotations 12 rotations (6/6) https://youtu.be/dMsXx_Qqpj0 C. Weightlifting Specific Tempo Back squat ramp up 5 x 2 @ increasing weight 3 tempo descent hold bottom for…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 100m row 25’ Walking lunges 25’ Reverse walking lunges 25/25’ Single leg hops B. Mobility/Activation RDL with reach 2 x 4/4 As slow as possible C. Specific 2 sets 4/4 Split Squat @ increase weight 4 skater hops @ increase distance, hold landing…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds @increasing intensity on each round -100m Run -5 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 for 7-10 seconds – stretching for 10 seconds https://www.youtube.com/watch?v=2F-wH4sDFho C1….
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 60sec Jump rope 30sec Banded good mornings 45sec Jump rope 30sec Banded T pull aparts 30sec Jump rope B. Mobility Front rack bent elbow rotations 10/10 C. Specific 3 clean deadlift 3 muscle clean 3 power clean 3 Tempo squat cleans 3 jerk dips 3…
