CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 200-400m jog 25’ Samson stretch lunges 25’ duck walk 10 Pause air squats 5 Back squats @ empty bar B. Mobility 90/90 hip rotations 12 rotations (6/6) https://youtu.be/dMsXx_Qqpj0 C. Activation 2 sets 10 Banded knee external rotations: https://youtu.be/y2ans2J-cfo 8/8 single leg glute bridges 1 Back…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 60s Row @ increasing intensity 10 Rotating Scorpions 10 Rotating 90/90 hip stretch B. Mobility B1. T-spine extension on wall 6 x 10 sec stretch, breathe heavily while holding the stretch https://www.youtube.com/watch?v=Lr0jrKKkQ2M B2. PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General “Tubthumping” Put on Chumbawamba’s song Tubthumping. Start doing either jumping jacks, high knees or butt kicks the whole song. But anytime you hear “I get knocked down” you lay down on the floor. When you hear “but I get up again” you pop back up…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2-3 rounds 30-50 Single/Double-unders 10 Air / Front squats @ empty bar 5 Plank to downward dog B. Specific Jerk: – Elbow rotations (back rack + front rack) – strict press – push press – push jerk —- Clean: – Tall clean – Hang clean…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 sets 200m jog 4/4 Windmill @ light or moderate DB 8/8 Unilateral Band lat stretch + pull down 12 Air squats B. Specific – Snatch Lift offs – Snatch Halting Deadlift – Snatch High pull with tempo first pull – Tempo Power Snatch –…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 Shuttle runs 25’ Walking lunges 25’ Inchworm 25’ Duck walk B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 3 sets 25’/25’ Banded monster walks 5-3-1 Squats @Asecending Tempo 4.1.X.1 Weightlifting Back Squat (4 @80%…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Wall ball Partner warmup – Chest toss – Lateral toss – Wall ball toss B. Mobility front rack elbow rotations 10/10 C. Specific – Clean lift off – Clean Deadlift: – Halting Power Clean (Halting @ power position) – Halting Squat Clean (Halting @ power…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Amrap 7 minutes Row 8/6 Cals 6 Samson stretch lunges 6 Band Y pull + Band OHS B. Metcon Specific 3 sets ascending 3 Back squats 3 Snatch grip btn push press 3 OH squats Gymnastics Gymnastics (Checkmark) 4 Sets 30 Seated Band rows, fast…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 400m Run @ easy B. Mobility B1. Front rack stretch 60 seconds Inhale contract Exhale relax & stretch https://www.youtube.com/watch?v=vEcXOdAYOHE B2. Quadruped calf pedals 60 seconds https://youtu.be/Ohyf69vbHbA C. Specific 2 sets 200m run @ medium pace 50’ A skips 50’ Butt kicks 100m run @ hard…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 400m Run 5 Inchworms 200m Run 7 mini band wall slides 100m Run 10 alternating Y arm raises on a box* https://youtu.be/67jI0e8x2T8 B. Specific 2 sets 3-5 reps on each DB movement 1-3 Hspu Negatives 9 Hollow banded lat pull downs 3-5 reps on the…
