CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up front squat warmup (No Measure) 200 m run 3rds 15 air squats 10 med ball situps 10 supermans 5 empty barbell push press Metcon Metcon (Time) 150 single-unders 20 bar muscle-ups 10 squat cleans, 115 lb./75-lb.* 150 single-unders 15 bar muscle-ups 15 squat cleans, 115 lb./75-lb.* 150…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Old school (No Measure) Run 200 m High knees/ butt kickers Punters kick/ bear crawl Carioca / Carioca 30 double unders 5 scorpions 10 burpees 15 sit ups 20 air squats 30 second couch stretch 30 second deep lunge Strength Turkish Get Up (4×3) Metcon Metcon (Time)…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) Run the Day (shortened) Warm-up warm up press and squat (No Measure) 400 m run 3 rounds 10 plate G2OH 10 push press 10 front squats Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# After Party Metcon (No Measure) 2…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Old school (No Measure) Run 200 m High knees/ butt kickers Punters kick/ bear crawl Carioca / Carioca 30 double unders 5 scorpions 10 burpees 15 sit ups 20 air squats 30 second couch stretch 30 second deep lunge Metcon 5th mountain (Time) For time, with 20#…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Press Warm up (No Measure) 200 m run 3 rounds 8 BB strict press 8 barbell push press 15 air squats 10 push ups Weightlifting Push Jerk (5×3) Metcon Metcon (Time) 3 RFT 30 KB swings 20 triple unders 400 m run
CrossFit Illuminati – CrossFit View Public Whiteboard Becky (Time) 800 m run 30 power snatches 400 m run 30 hang power cleans 200 m run 30 back squats 400 m run 30 push ups 800 m run 30 pull ups (95/65)
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run 3 Rounds 10 DB Goblet Squats (don’t go too light) 15 KB Swings 10 Scap Pulls Strength Metcon (Weight) EMOM for 10 Minutes 3 Back Squats AHAP (keep same load throughout) Use Rig or Rack. Metcon Metcon (Time) 500 Meter Buy – in 4…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run 3 Rounds 10 BB OHS 12 Hollow Rocks 15 KB Swings Weightlifting Snatch before MU work Snatch (20 Min Find 1 Rep Max) Skill Bar Muscle-ups (Review.) Those w/ MU’s attempt Gymnastics. Benchmark Max Unbroken bar Muscle-ups.
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Rise (14 min) https://app.romwod.com/workout/rise Warm-up 500 Meter Row 3 Rounds 10 Pushups into Puppy Dog 10 Wallballs 20 Light weighted Arm Circles (2.5 to 5 lb max) Metcon Metcon (Time) 6 Rounds: 12 Thrusters (95/65) 10 Pull-upsRX+: Chest to Bar Pullups
