CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Chipper: 20-40 Jumping Jacks 15-30 Straight Leg Situps 15-20 Toe Tap to Reach 10 Ring Rows 5 Inchworms (6-7 minutes) B. Mobility/Activation 2 Rounds 10 Hollow Body Lift Offs 10 Arch Body Lift Offs C1. Specific Gymnastics 2 Rounds 0:20 Dead Hang 10 Scapular Pull…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Chipper: 20-40 Jumping Jacks 15-30 Straight Leg Situps 15-20 Toe Tap to Reach 10 Ring Rows 5 Inchworms (6-7 minutes) B. Mobility/Activation 2 Rounds 10 Hollow Body Lift Offs 10 Arch Body Lift Offs C1. Specific Gymnastics 2 Rounds 0:20 Dead Hang 10 Scapular Pull…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General ‘Pizza Game’ Play for 5-7 Minutes, use 3 Up-Downs + 3 Pushups (or knee pushups) as penalty to re-enter game. B. Mobility/Activation PVC Prone Liftoffs Accumulate 25 Reps in Snatch Grip Shoulder Swimmers Accumulate 30 Reps/side, focus on creating a tight arch through post chain…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up A. General ‘Burpee Tag’ Line up 3 benches in a long straight line. Split your group into 2 even teams. One person from each team lines up on either side of the benches, facing opposite directions (either clockwise or counterclockwise). At your call, athletes perform a…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up A. General 0:30 Single Unders 0:30 Box Step Overs @ low 0:30 Touch Touch & Reach 0:30 Single Unders 0:30 Box Jumps 0:30 KBS @ light 0:30 Single Unders 0:30 Box Jump Overs 0:30 Dead Hang (focus on opening shoulders) B. Mobility/Activation Drop Ankle PNF Stretch…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up A. General 3 Rounds 10 Air Squats w2/sec pause in bottom 5/5 Lunge & Reach 5 Inchworm to Pushups 5 Broad Jumps B. Mobility Swimmer’s Stretch 1:30 of Pulses, moving shoulders in and out of maximal flexion. A PNF-style contract and relaxed feel can also be…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up A. General 3 Rounds 10 Air Squats w2/sec pause in bottom 5/5 Lunge & Reach 5 Inchworm to Pushups 5 Broad Jumps B. Mobility Swimmer’s Stretch 1:30 of Pulses, moving shoulders in and out of maximal flexion. A PNF-style contract and relaxed feel can also be…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up A. General ‘Fish Game’ Play this fun game for 4-8min (1-2 Rounds). This game is on your Concept2 Monitor and helps teach intensity modulation. (For those not using C2 Rowers, play the rowling game from Friday of Week 2) B. Specific Metcon Spend 5-7 min on…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up A. General 5 minute circle run in the gym. Coach calls out movements throughout the run. Complete movements and continue running. B. Specific Metcon Spend 5-7 min on this Rope Climb Clamp Progression, which covers both the Spanish Wrap and J-Hook in the following formats: Seated…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up A. General 5 minute circle run in the gym. Coach calls out movements throughout the run. Complete movements and continue running. B1. Specific Weightlifting 10 PVC dislocates 10 strict press 10 behind the neck push press 10 overhead squats 5 snatch balance Then ramp up to…
