CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (6:00) 2 rounds 45 seconds on, 15 seconds off – Inchworms (add push ups in round 2 & 3) – Jumping Jacks – Plate ground to overhead B. MOBILITY / ACTIVATION (1:30) Lat stretch using barbell or Rig 45sec / side C1….
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (8:00) Tabata, Alternating between – Jumping Jacks – Air Squats — Tabata, Alternating between – Side plank hip raises – Star fish Side plank hip raises, switch side every interval B. SPECIFIC (6:00) Terror Squat 5 DB Squat / side (front rack…
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (7:00) 2 sets 200m jog 10 Lateral hops over DB (workout weight) 10 Down & Ups (burpee no push up) 5-8 Beat Swings B. MOBILITY / ACTIVATION (1:30) 10 Downward dogs + Calf pedals 2 x 5/5 Calf raises C. SPECIFIC (12:00)…
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (5:00) Amrap 5 minutes 10 Air Squats 10 Plank to Alternating Ankle taps 10 Medicine ball overhead sit ups (straight legs) B. MOBILITY / ACTIVATION (1:30) PVC or Band Shoulder dislocates (pass through) 10 Rotations standing 10 rotations in bottom of squat…
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (6:00) 3 rounds 1:00 Machine / 200m Jog 1:00 Amrap of: – 15 sec Chair hold – 10 Alternating forward lunges B. MOBILITY / ACTIVATION (2:00) 2 sets 25′ Duck Walk 25′ Spiderman Lunges C1. SPECIFIC (5:00) 3 Front Squats, pausing 5…
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (5:00) 400m jog / 2 minute machine 2 rounds of 10 Banded monster walk steps (5 forward & 5 backward) 10 Pause Air squats 10 Band hollow body lat pull downs B. MOBILITY / ACTIVATION (1:30) Squat to Reach 20 reps C….
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (6:00) 5 rounds of 5 Burpees to plate 5 Plate ground to overhead 20 single or double unders Cap at 6 minutes B. MOBILITY / ACTIVATION (2:00) Shoulder internal rotation stretch with PVC 45 sec / side C1. SPECIFIC (10:00) Clean drills,…
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (6:00) 3 rounds 40 Single unders 25′ Samsons stretch lunges 25′ Inchworm walks B. MOBILITY / ACTIVATION (1:00) PVC or Band pass throughs 10-15 reps C. SPECIFIC PVC/Empty bar Overhead squat Go over points of performance – 5 reps with focus on…
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (6:00) “Coach Says” Have athletes run in circles in the gym or shuttles Call out movements such as: – Burpees – Air Squats – Lunges – Jumping Jacks – etc B. MOBILITY / ACTIVATION (3:00) 2 sets 6 Scap pull ups 6…
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (6:00) EMOM 6 odd- Machine even- 45s Jumping jacks Increase cadence (s/m) per minutes each round B. MOBILITY / ACTIVATION (1:30) Shoulder external rotation with PVC 45 sec/shoulder C1. SPECIFIC (10:00) Clean drills, focus on turnover Tall High pulls Tall Muscle cleans…
