CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 10/8 cal Row @increasing intensity 4/4 DB Russian swing, one arm 4/4 DB high pull, one arm 8 DB snatches, alternating* *Work on the overhead return: Dropping the DB into the hand. B. Mobility Quadruped rear shoulder stretch 30sec/side https://youtu.be/eYovIztVZos Conditioning 100 PUSHUPS…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 sets 30 sec Plate ground to OH 30 sec Double unders/Single unders 30 sec burpees 30 sec Empty bar/PVC OHS B. Mobility Banded Y pulls 2×10 T-spine rotations 2 sets, 60 seconds Weightlifting Turkish Get Up (4×3) Metcon Metcon (AMRAP – Rounds and Reps)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 sets 30 seconds Row @Low intensity 5 Sky touches 10 Glute bridge B. Activation 2 sets 30-45 sec chair hold against wall 8 Band squat pull through 8 Banded sumo deadlift* *Band attached to rig pulling pvc or empty bar away https://youtu.be/VsbMhiiMRHk C. Specific…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Tabata 2 intervals @ each movement – Air Squats – Jumping Jacks – Forward lunges – Jumping Knee tucks* * For those you can’t jump, replace with high knees B. Mobility Couch stretch 30 sec/side C.. Activation 25’/25 Banded Monster Walk 12 air squats 6/6…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Activation 4 rounds 3 x 50’ shuttles (25/25) 6 burpees 6 plate ground to overhead Then Gymnastics 5 Hollow banded lat pull downs 3 scap pulls 3 beat swings B. Mobility banded wall slides 2×10 C. B mu skill progression 3 sets Beginner: 5-7 Beat…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 5mins Row or Bike -Gradually building pace from easy to hard B. Mobility Soft tissue mobilization With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side – Spinal erectors + Glutes/Hamstrings C. Specific Amrap 5mins -5 Pike ups -7 Russian kb swings @light…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 min Row/Bike/Ski/Run At the top of each min: 3 hollow rocks 3 close stance air squats 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 Metcon Metcon (AMRAP –…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Tabata (4sets of TABATA each*) – Plate hops – Plate ground to overhead @25/15 lbs – Bear crawl – Burpees *4×20 sec on / 10 sec off, not 8 B. Mobility 1 minute T-spine rotations Weightlifting Bench Press (Every 30 seconds for 10 sets 2…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 60 sec Bike/Row/Ski @easy 30/30 sec couch stretch 45 sec Bike/Row/Ski @mod 15 Russian KB swings 30 sec Bike/Row/Ski @hard 12 Alternating curtsy lunges B. Mobility Iron Cross Stretch 60sec https://youtu.be/7T9Xo5cYuP0 Power Power (Checkmark) 4 sets of 5 Slamball + 50′ Broad jumps Rest 60…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 sets 5/5 World’s greatest stretch 7 muscle clean, no hook grip no contact 3 Tall cleans B. Mobility B1. Leg swings 10/10 Front to back 10/10 lateral B2. Goblet squat + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the…
