CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Amrap 6 6 Wall Ball push press against wall 6 Wall Balls 6-12 Ring rows/body rows B. Activation 2 sets 5 Band W pulls 5 Band strict press 5 Behind the neck band lat pull down C. Specific – Dip holds – Push Press +…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Amrap 6 6 Wall Ball push press against wall 6 Wall Balls 6-12 Ring rows/body rows B. Activation 2 sets 5 Band W pulls 5 Band strict press 5 Behind the neck band lat pull down C. Specific – Dip holds – Push Press +…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 shuttle jog 4-8 Burpees 3 Shuttle jogs 4-8 Russian KBS 3 Shuttle runs 8 Jumping air squats B. Specific Drills Focus on Foot movement + Post chain tension 1-2 minutes “Bang Bang Drill” UPPER Back Tension – Tall muscle cleans – Tall Power cleans…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 shuttle jog 4-8 Burpees 3 Shuttle jogs 4-8 Russian KBS 3 Shuttle runs 8 Jumping air squats B. Specific Drills UPPER Back Tension – Tall muscle cleans – Tall Power cleans – Tall Squat cleans – Hang Power Cleans – Hang Squat cleans Weightlifting…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 shuttle jog 4-8 Burpees 3 Shuttle jogs 4-8 Russian KBS 3 Shuttle runs 8 Jumping air squats B. Specific Drills UPPER Back Tension – Tall muscle cleans – Tall Power cleans – Tall Squat cleans – Hang Power Cleans – Hang Squat cleans Weightlifting…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General EMOM 6 odd- Row 45 seconds even- 3 Inchworm push ups + 6 Plank shoulder taps B. Mobility PNF box lat stretch https://youtu.be/t_geZRV2oUA?si=rr52uyoGEDserpP0 Gymnastics HSPU Skill (Checkmark) Int/Adv Progression: -Handstand Hold -Headstand Hold -Negative + Headstand Hold -Negative + Knees to Elbows -Negative + Kip…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General EMOM 6 odd- Row 45 seconds even- 3 Inchworm push ups + 6 Plank shoulder taps B. Mobility PNF lat stretch Gymnastics 50 HSPU for time (Time) Beginner: 30-50 reps of piked HSPU or off the box Intermediate: 30-50 reps of partial ROM HSPU TC:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General EMOM 6 odd- Row 45 seconds even- 3 Inchworm push ups + 6 Plank shoulder taps B. Mobility PNF lat stretch Gymnastics 50 HSPU for time (Time) Beginner: 30-50 reps of piked HSPU or off the box Intermediate: 30-50 reps of partial ROM HSPUTC: 12…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General EMOM 6 odd- Row 45 seconds even- 3 Inchworm push ups + 6 Plank shoulder taps B. Mobility PNF lat stretch Gymnastics 50 HSPU for time (Time) Beginner: 30-50 reps of piked HSPU or off the box Intermediate: 30-50 reps of partial ROM HSPUTC: 12…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General EMOM 6 odd- Row 45 seconds even- 3 Inchworm push ups + 6 Plank shoulder taps B. Mobility PNF lat stretch Gymnastics 50 HSPU for time (Time) Beginner: 30-50 reps of piked HSPU or off the box Intermediate: 30-50 reps of partial ROM HSPUTC: 12…
