CrossFit Illuminati – CrossFit ROM WOD Metcon (No Measure) https://app.romwod.com/workout/enjoy-the-journey Warm-up snatch warm up (No Measure) 30 BIG pulls on the rower 3 rds 15 air squats 10 hang muscle snatch 7 snatch grip back rack push press Metcon Metcon (Time) 3RFT 10 Squat snatches (155/105) 20 burpees After Party Metcon (No Measure) Accumulate 3…
CrossFit Illuminati – CrossFit Warm-up Jumping squats, mountain climbers, G2OH (No Measure) 400 m run 3 rds 10 Jumping squats 10 Mountain climbers 10 Plate G2OH Metcon Metcon (No Measure) Sally (135/95) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
CrossFit Illuminati – CrossFit 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 Waiter’s war (No Measure) 4 rounds 8 burpee penalty for everyone but the winner Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 200 m…
CrossFit Illuminati – CrossFit Warm-up
CrossFit Illuminati – CrossFit Viola (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95 lb. 17 pull-ups 13 power cleans, 95 lb. Post rounds completed to comments.U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds…
CrossFit Illuminati – CrossFit Warm-up 400 M Run 3 Rounds: 10 Band Pull Aparts 10 BB Good Mornings 10 BB Thrusters 5 Dive Bombers (5 Push Up to Downward dog for scale) What’s a Dive Bomber? https://www.youtube.com/watch?v=mvNcSF-nXg4 Metcon Metcon (3 Rounds for time) 3 x 500 M Row 3 Minutes in Between SetsAttempt to be…
CrossFit Illuminati – CrossFit Warm-up 500 M Row 3 Rounds: 10 KB Swings 15 Sit Ups 10 KB Goblet Squats Metcon Metcon (4 Rounds for reps) Front Squat 4 Rounds: In a :30 Second Window: Max reps @ 50 % 1 Rep Max Rest 2:30 Between Rounds Metcon (Time) 4 Rounds: 10 Shoulder Taps 15…
CrossFit Illuminati – CrossFit ROM WOD ENERGY FLOW (15 min) https://app.romwod.com/workout/energy-flow Warm-up 3 ROUNDS: 25 Double Unders 5 Leg Swings Side to Side / Forward Back 10 Push Up to Downward Dog 10 Romanian Deadlifts w/ a bar Metcon Metcon (Time) 6 x 100 m sprints with 1 minute in between. Metcon Metcon (AMRAP –…
CrossFit Illuminati – CrossFit Warm-up 200 M Jog 3 Rounds 10 Scap Pulls on Rig 15 KB Swings 15 KB Goblet Squats 10 Band Pull Aparts Metcon Metcon (No Measure) 5 x 10: Ring Pushups (Scale Knee Ring Pushups or Regular Pushups) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 30 Double Unders 15…
CrossFit Illuminati – CrossFit Warm-up 400 M Jog 3 Rounds 10 Pushups 10 Wallballs 15 Sit Ups Then 2 Rounds: 1 min Pigeoon Stretch / leg 1 min Couch Stretch / leg Metcon Metcon (AMRAP – Rounds) Back Squat 2 Rounds: 3 Reps @ 80% 2 Reps @ 85% 1 Rep @ 90% Rest approx…
