CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 Rounds 10 Air Squats w/2sec pause in bottom 10 Up Downs 10 Low Box Step Ups 10 Med Ball Push Press B. Mobility Adductor Rocks 1:30/Side of rock backs, moving slowly in and out of max ROM C1. Specific Strength @ empty barbell 10…
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 Play for 4-5 Minutes. B. Mobility/Activation 2 Rounds: 30-45sec Dead Hang 5 Prone Arch Raise Complexes C1….
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General AMRAP 5: 10 Jumping Jacks 20 Single/Double Unders 10 PVC Dislocates 10 PVC Snatch Grip Strict Press B. Mobility Sleeper Stretch, PNF https://www.youtube.com/watch?v=2Ke-RkDEzSU Aim for 15-20 contract/relax phases per side. C1. Specific Strength @ empty barbell 5 Snatch Grip Deadlifts 5 Snatch High Pulls 5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 0:30 Jumping Jacks 0:30 Push Ups / Knees 0:30 Supinated Ring Rows 0:30 Crossbody Toe Taps 0:15 High Knees 0:15 Low Box Jumps -then- 200m Jog B. Mobility Drop Ankle PNF Stretch on Box: Athletes will stand on top of their box, slide one foot…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Lava Traverse Game The floor is lava! With a partner – athletes race across the gym, but aren’t allowed to touch the gym floor. With 2 10lb plates, they can make it across the floor by both standing on a plate and moving to the…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 300m Row, increasing pace every 100m -then- 10 Air Squats (pausing 5sec in the bottom, shifting weight side to side) 10 Inchworm to Pushup B. Mobility/Activation 3x20sec/side Rig Assisted Pistol Squat Hold Like the video, except holding the bottom position, with an emphasis on opening…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 200m Run -then- 10 Air Squats w/2sec pause in bottom 10 Air Squats 20/Side Prone Shoulder Swimmers B. Mobility Seated or Freestanding Press in Clean @ empty barbell, 2×5 Perform in a deep squat if possible, if not, perform seated on a stack of plates…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General AMRAP 5 minutes 5 Machine Cals 5 Plate Ground to OH 10 Dynamic Pike Stretch Pulses B. Specific Strength @ empty barbell 5 Good Mornings 5 RDLs 5 Deadlifts w/3sec pause at mid-shin -then- 3×2 Deadlifts, building to 60% C. Specific Metcon 2-3 Sets of…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General AMRAP 5 minutes 5 Machine Cals 5 Plate Ground to OH 10 Dynamic Pike Stretch Pulses B. Specific Strength @ empty barbell 5 Good Mornings 5 RDLs 5 Deadlifts w/3sec pause at mid-shin -then- 3×2 Deadlifts, building to 60% C. Specific Metcon 2-3 Sets of…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2-3 Rounds 0:30 Single Unders 5/5 Active Spiderman Lunges 0:15 Dead Hang (foot supported as needed) B. Mobility Couch Stretch on Wall 1:30-2:00 Per Side Explore different torso positions – chest up tall against the wall, chest down low towards the foot. C. Specific 10…
