CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (5-7:00) “Full Body Hop” Race warm up Split class into groups of 3-5 Set up lines of 4-6 plates, 4-6 KBs and med balls of various weights, 1 line per group. Athletes will race through the obstacles with lateral plate hops, then…
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (4:00) 30 Jumping Jacks 20 Mountain climbers 10 Starfish 5 Inchworm push ups B. MOBILITY / ACTIVATION (2:00) 2 sets 6 Good mornings 6 Snatch grip Romanian Deadlift C1. SPECIFIC (8:00) Snatch Drills, focus on Torso Angle 6 Snatch First pull 6…
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (4:00) Easy 200m jog / 1:00 Machine 2 Rounds 8/8 Lateral Step up 8 Air Squats B. MOBILITY / ACTIVATION (2:00) Ankle stretch on box C1. SPECIFIC Empty bar 4 Eccentric Front Squat, fast ascent 4 Jump Squats — Lightly loaded 4…
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (6:00) Amrap 6 minutes 6 Burpees / Down & Ups 6 Empty Bar Romanian deadlift 6 Beat Swings B. MOBILITY / ACTIVATION Squat to Reach 20 reps C1. SPECIFIC (10:00) Pull up / C2B Kip Swing: Kip Swing + Half pull up,…
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (2:00) Rowing 2 minutes easy pace B. MOBILITY / ACTIVATION (1:00) 10 Hollow rock to straddle stretch C. SPECIFIC (10-15:00) Rowing Drills* 1. Strapless Rowing Row 3 minutes strapless, trying to increase the stroke rate every 30 seconds, starting at 20 2….
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL Animal Walk Relay Race: – Bear Crawl – Crab Walk – Inchworm – Spiderman lunges (ok, KIND of an animal) Set up class in groups of 3-6 athletes. PErform the race with athletes doing 1 to 3 of each “animals”. Whoever wins…
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (6:00) Amrap 6 minutes 30 Jumping Jacks 6 Inch Worms into jump squat 6 Beat swings B. MOBILITY / ACTIVATION (2:00) Hollow body lat pulldown C1. SPECIFIC (6:00) 1. Jumping Lat to fly 2 x 6 reps 2. Jumping bar muscle up…
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (6:00) Amrap 6 minutes 30 Jumping Jacks 6 Inch Worms into jump squat 6 Beat swings B. MOBILITY / ACTIVATION (2:00) Hollow body lat pulldown C1. SPECIFIC (6:00) High knees/Butt kickers Punters kick/Bear crawl Carioca/Carioca 45 second ankle stretch —- Goblet Squat…
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (4:00) EMOM 4 odd- 45 sec burpees / Down & Ups even- 45 sec Inchworm walk B. MOBILITY / ACTIVATION (1:00) Front rack rotations, Start open, move slowly into closed grip C. SPECIFIC (12:00) Clean Drills: Focus on Pull under & Footwork…
CrossFit Illuminati – CrossFit View Public Whiteboard WARM UP (No Measure) A. GENERAL (4:00) EMOM 4 odd- 45 sec burpees / Down & Ups even- 45 sec Inchworm walk B. MOBILITY / ACTIVATION (1:00) Front rack rotations, Start open, move slowly into closed grip C. SPECIFIC (12:00) Clean Drills: Focus on Pull under & Footwork…
