CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 30 sec Jumping Jack 30 sec Down & ups 30 air squats 10 Rotating scorpions 10 Full squat T spine rotations 10 Alternating high box step ups B. Specific 3 rounds @ ascending intensity 3 Burpee over wall 7 Wall balls 7 Deadlifts 3 Bar…
CrossFit Illuminati – CrossFit View Public Whiteboard warm up press and squat (No Measure) 200 m run 3 rounds 10 plate G2OH 10 push press 10 front squats CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 25ft bear crawl 5/5 Jumping bulgarian split squats 2/2 TGU @ light B. Specific 3-5 Snatch lift off 3-5 Slow Snatch deadlifts 3-5 Tempo Snatch high pull with pause at extension https://youtu.be/tjvJqvEHE74 3-5 Tall muscle squat snatch 3-5 Tempo Squat Snatch Weightlifting A:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 sets 30 sec Bike/Row/Ski/100m Run 10 KB goblet squats 10 Russian KB swings 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 C. Activation 3 sets 8/8 Banded monster…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 30 seconds Burpees/Jumping Jacks/Plate ground to OH 5 PVC shoulder dislocates 3/3 Hanging Scapular C.A.R’s https://youtu.be/4dQIR54Gb20 B. Part B Specific metcon prep 2 sets @ increasing intensity 1 ring mu/Pull up/Russian Dip 2 DB snatch 3 hspu *Rest 30 seconds between sets Gymnastics…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 30 sec Row/Bike/Ski 5/5 Single leg RDL 10 V-ups B. Mobility 10 front rack elbow rotations C. Specific With an empty bar: *3 box jumps between each drill 5 low hang clean pull 5 Low hang muscle clean 5 low hang power clean,…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 10/8 cal Row @increasing intensity 10 Rotating scorpions 5/5 Hanging scapular C.A.R’s https://youtu.be/FPpTDqBzYVw B. Activation 3 sets @ascending 5 Pause Bench press 5 Pendaly rows 10 Banded W-Y C. Specific Skill practice 5-10 mins: Rope climb progression Spend individual time with athletes helping…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 2 sets 30sec Bike/Row/Ski/100m Run 10 Front squats 10 Banded T pull aparts B. Mobility Banded front delt PNF stretch 5 x 5 sec Contract/5 sec Stretch https://youtu.be/FD1WHHKYEEI C. Specific 3 Sets @ ascending 5 Cal @Hard 3 Hang clean pulls + 1 Hang power…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 4mins Alternating Tabata: – wall balls – hollow rocks – kipping swings – Rotating Scorpions B. Specific Part A 2 sets – 1 minute t spine rotations – 10 Bent over Band lat pull downs C. Specific Metcon 5 reps: -hang clean high pull -hang…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 8/7 cal Machine @increasing intensity 10 Alternating Lunges 10 Scap pulls B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain, elevate the leg, with…
