CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General EMOM 4 1- 45 sec Burpees 2- 45 sec Med Ball squats 3- 45 sec Inchworm 4- 45 sec wall balls B1. Activation pull ups 2 sets 8 Band bicep curls 8/8 Side bend lat pull in 8 Hollow body lat pull in* B2. Activation…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 5 Shuttle runs 7 Pause air squats 7/7 Banded monster walks B. Specific 2 sets -5 Front rack elbow rotations -5 Tempo Front squats @5s down -3-5 Broad Jumps Weightlifting Front Squat (1 rep Max) TC: 15 minutes Score: Weight Scaling Options Beginner…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 30 sec Row 30sec of: RND 1: Banded air squats* RND 2: Reverse plank RND 3: Box jump + step down * https://youtu.be/HkqVZcTlcPo B. Mobility Quadruped rear shoulder stretch 30 sec/side https://youtu.be/eYovIztVZos C1. Transition MU progression https://youtu.be/Ah9qeX_cM0I?si=mryjkCSuL-678lx6 – Ring row – Kipping ring…
CrossFit Illuminati – CrossFit View Public Whiteboard 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 Metcon (Time) 200 Meter Sprint (run out the back,…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 60 sec Bike or Row @ easy 60 sec Banded chest rows 30 sec Bike or Row @ moderate 30 sec Bent over rows 15 sec Bike or Row @ hard 15 sec Bar hang (hanging from the pull-up bar) B. Mobility PNF banded lat…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 400m Run @ easy 3 pause front squats 3 push press 3 pause thrusters 3/3 spiderman stretch B. Mobility World’s Greatest Stretch 10 reps/side C. Specific 2 sets @Hard 3-5 Thrusters 2-4 Bar facing burpees 100m Run / Shuttle run Metcon Metcon (5 Rounds for…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 x 50’ Butt kicks 50’ High knees 2 sets 5/5 KB/DB Strict press 5/5 KB/DB windmills 10 RDL’s 5 Beat swings (RND 1) 5 Jumping pull ups/BMU (RND 2) B. Mobility PNF lat stretch on ground 5 repetitions – 5 seconds contracting – 5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Pizza Game https://www.youtube.com/watch?v=7vvTW95E2U4&pp=ygUVZ2FtZSB3YXJtIHVwIGNyb3NzZml0 B. Mobility B1. Quadruped rear shoulder stretch 30sec/side https://youtu.be/eYovIztVZos B2. Prayer Stretch 5 breath cycles Contract on the inhale, relax + lengthen on the exhale https://youtu.be/9LJDGUulS_8?t=418 C. Specific 2 sets -5/5 DB push press + 5/5 DB OHS -5 sec ring support…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 60sec Row 60sec Light Wall Balls 30 sec/side World’s greatest stretch 60sec Row B. Specific 10 Deep squat front rack elbow rotations then: 6 clean lift offs 6 Muscle clean 6 Front squats 6 Halting Cleans* * You can insert a pause wherever you’d like….
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 30-50 single unders (sprinkle in DU) 3 Inchworm push ups 3 Ring rows/ Body rows B. Activation 10-20 seconds Hollow body hold with band 3-6 Leg raises to band https://youtu.be/sBO8SuysFIo C. Specific Metcon Prep -7 hang muscle cleans -7 Rack deliveries -7 Hi…
