CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2mins Easy Row or Bike 15 Air squats 1 min Moderate Row or Bike 10 Jumping air squat 30 sec Hard ROw or Bike Max 2 for 1 air squats in 30 seconds B. Mobility 90/90 hip stretch 60sec per side C. Specific…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 3 Inch worms B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain have the athlete elevate the leg,…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM 4 Odd: Bike or Row Even: 1 moderate height box jump B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back https://www.youtube.com/watch?v=1RohXn9h21c C. Specific 2 sets -5/5 Airplanes -7/7…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 sec row or bike 30sec Air squat 30sec high box step ups B. Mobility lizard, pigeon, frog positions C. Specific 2 sets -20sec Hollow rocks -10 shoulder diamonds -5 Broad jumps Conditioning A: Metcon (AMRAP – Rounds and Reps) Death…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30sec Bike/Row/Ski 30secs of air squats B. Mobility dragon/fragon poses C. Specific 1 Set -5/5 Airplanes -10 Jumping squat -7/7 lunges -3 Back squats @2-10-X-1 Weightlifting A: Metcon (Weight) Paused Back Squats Every 90 sec for 12 minutes 3 reps @70%…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30sec Row @increasing intensity 10 V-ups from the hollow position 10 false grip ring rows B. Mobility 45 second child’s pose C. Specific 2 Sets 5 Banded pull aparts 5 Scorpions (each side) 8 pull ups or ring rows Gymnastics A:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2min Row or Bike @increasing intensity B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in the scap C. Specific 3 sets @snatch grip + Ascending 5 Good mornings 5 btn press 5…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5 min Row/Bike/Ski/Run At the top of each min: 3-5 burpees B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back https://www.youtube.com/watch?v=1RohXn9h21c C. Specific Post chain activation 2 sets 10/10…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m Run or Row @easy B. Mobility Prone PVC shoulder dislocates 10 reps https://youtu.be/JEWmoIwYUb0 C. Specific 3 sets 1-3 Skin the cat / Knees to elbows 3-5 Ring beat swings* 3-5 Transition mu** https://youtu.be/Gc0CNL5eOlE This specific warm up is a very dedicated skill…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 Rounds 60 seconds Row/Bike/Run @Easy 20sec Plate hops 10 Samson lunges B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain have the athlete…
