CrossFit Illuminati – CrossFit View Public Whiteboard Warm up A. General 2-3 Rounds 10 PVC Dislocates 10 PVC Prone Lift Offs 10 PVC Snatch Grip Press 10/10 Slow Split Squats B. Mobility/Activation World’s Greatest Stretch Complete 10 elbow taps + turn and reaches per leg for total of 20 reps. C1. Specific Metcon 15 sec…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up A. General AMRAP 5: 5 Machine Cals 10 Air Squats 0:15 Dead Hang 0:15 Scap Pullups 0:15 Hollow Hold 0:15 Arch Hold B. Mobility Squat + Thoracic Extension Using a rig post for the thoracic reach, accumulate 10-15 reps either freestanding or to a medball, pausing…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm up A. General @ light band 2 Sets: 10 Banded Good Mornings 10 Band Pull Aparts 10 Banded High Pulls 10 Banded Strict Press 10 Banded Cat Cow B. Mobility/Activation Banded Front Rack PNF Stretch – 1:30 per side – Heavy band – Press into the band…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General See Part A. B. Mobility/Activation 2 Sets: 15sec Dead Hang -directly into- 10 Scap Pulls -rest 30sec- 15 sec Handstand Hold on Wall -directly into- 10 Handstand Scap Shrugs -rest 1:00- C1. Specific Metcon 5 HSPU Negatives -or- Pike HSPU negatives -or- Pushup Negatives 3…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2-3 Rounds 200m Run 10 Banded Good Mornings 10 Banded Lat Press Downs B. Mobility/Activation Banded Cat Cow Accumulate 20-30 reps against a moderate band. Focus on finding the end range for each rep in flexion and extension. C. Specific Metcon 3×3 Deadlifts, building to…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2-3 Rounds 200m Run 10 Banded Good Mornings 10 Banded Lat Press Downs B. Mobility/Activation Banded Cat Cow Accumulate 20-30 reps against a moderate band. Focus on finding the end range for each rep in flexion and extension. C. Specific Metcon 3×3 Deadlifts, building to…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3:00 Row, each min increasing pace -then- 1-2 rnds 10 Beat Swing on rings on bar 10 Wallball Squats 10 Empty bar/ PVC muscle cleans B. Specific Metcon @ empty barbell 5 Muscle Cleans 2×2 Power Cleans building to workout weight -then- 6 Cal Row…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3:00 Row, each min increasing pace -then- 1-2 rnds 10 Beat Swing on rings on bar 10 Wallball Squats 10 Empty bar/ PVC muscle cleans B. Specific Metcon @ empty barbell 5 Muscle Cleans 2×2 Power Cleans building to workout weight -then- 6 Cal Row…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General ‘Line Drill Simon Says’ Pick 4-6 of your favorite line drills: – high knees – butt kicks – carioca – lateral lunges – fast feet – lunge and twist Line your athlete’s up on one side of the gym. You’ll call the movement and as…
CrossFit Illuminati – CrossFit View Public Whiteboard new school (No Measure) 400 m run high knees/knee hugs butt kicks/ ankle pulls sumo stretch/lunge 2 rounds 10 kb swings 10 goblet squats 10 burpees 10 band pull aparts 100 PUSHUPS (Time) 100 PU FOR TIME Metcon Helen (Time) 3 Rounds for time of: 400m Run 21…
