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 Shoulder Press (4×5) Metcon Metcon (Time) 100 Air Squats 200 Double Unders for Time Every minute, 5 Pushups
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 Meter Run 3 Rounds 10 BB good mornings 10 pushups 15 Squats TIRE FLIPS (5 x 3) Metcon (AMRAP – Rounds and Reps) 4 Rounds 15 KBS 70/53 10 Burpees 3 point shuttle runTake tires away from shuttle run area
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/workout/achieve-the-impossible Warm-up squat warmup (No Measure) 200 m run 3rds 15 air squats 10 med ball situps 10 supermans 5 empty barbell push press Weightlifting Back Squat (20 minutes to find 1RM) Conditioning 1-Mile Run (Time) Max Effort 1-Mile Run
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up PVC Mobility 400 M Run 3 Rounds 10 Pushups 15 Airsquats 10 BB Press 10 KB Swings Gymnastics Handstand Push-ups (Review skill – 8 x 5 most difficult) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 55 Double Unders 15 Pullups 5 Hang Power Cleans…
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 warm up press and squat (No Measure) 500 m row 3 rounds 10 plate G2OH 10 push press 10 front squats Conditioning Metcon (AMRAP – Reps) 2 times max effort KB swings (53/35) post combined score Metcon Metcon (Time) 21 thrusters (115/75) 200 m run 18 thrusters…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/workout/plow-before-harvest Warm-up Jumping squats, mountain climbers, G2OH (No Measure) 400 m run 3 rds 10 Jumping squats 10 Mountain climbers 10 Plate G2OH Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# /…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up squat warmup (No Measure) 200 m run 3rds 15 air squats 10 med ball situps 10 supermans 5 empty barbell push press Strength Metcon (No Measure) Back Squat (deload week) 5 @ 36% 5 @ 45% 5 @ 54% Metcon Metcon (AMRAP – Rounds and Reps) 20…
CrossFit Illuminati – CrossFit View Public Whiteboard Metcon (Time) 4 RFT 20 shoulder to overhead (95/65) 20 box jumps (30/24) 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 Conditioning Metcon (Time) push ups for time Rx+ 100 Rx…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 m run 3 rounds 10 banded OHS 10 back rack wide grip push press 10 supermans then 2 rounds 1 minute calf stretch each leg Strength Turkish Get Up (4×3 each side) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15…
