CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General EMOM 6 mins 1- Air squats 2- Step ups 3- Inchworms 40 seconds of work, 20 seconds of rest B. Mobility 3-5 x Plank to downward dog + Calf pedals C. Specific 2 sets 5 Romanian Deadlifts @ empty bar 15 sit ups 5 Box…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds 45 second row or bike @ easy 6 alternating step ups 12 Banded good mornings B. Specific Practice and progress for part A. Weightlifting Weightlifting (Checkmark) 5 sets 6/6 Banded Russian step ups @ 20” 12/12 RDL with KB Rest 2 minutesTC: 16…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 sets Row: 50m legs and hips + 50m full stroke 8/8 Single leg deficit calf raise 20 single-unders + 10 double-unders 100’ A skips + 100’ butt kicks https://youtu.be/yEISAXTM680 B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific 3 sets @ increasing intensity 50m…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 1 min Row @ increasing intensity 30 sec deep squat T spine rotations 30 sec tall box jumps B. Specific 3 sets @ascending 3 Back squats 5 Back rack elbow rotations 3 Front squats *Re rack the bar between the elbow rotations and front squats…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 3 rounds @increasing intensity on each round 1 minute Row or Bike or Skip or Run 25’ Bear Crawl* (There is no movement at all at the spine) 5/5 Dead bug (Hold every rep for 3 seconds) *knee hovers 1″ above the floor Strength 400…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General Amrap 5 20 Jumping jacks 6 step ups 6/6 Single arm DB Push press 6 Scorpions 20 Seconds/side PNF lat stretch on floor https://www.youtube.com/watch?v=2F-wH4sDFho B. Specific 3 sets 3 box jump 3 Wall balls @ as high as possible 3 tempo push-ups @ as slow…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General EMOM 6 Min 1: 30 sec shuttle run Min 2: 30 sec walking lunge Min 3: 30 sec banded chest row B.Specific 2 sets 5/5 single arm DB bench press 30sec Banded shoulder activation* https://youtu.be/6z7c22hFBjY Weightlifting Weightlifting (Weight) DB Bench press 6 x 3 reps…
Announcements NEXT PHASE: FITNESS PHASE Hey everyone, our gymnastics cycle is about to end and we wanted to introduce you to our next phase, our Fitness Phase. Duration: 9 Weeks From October 30th to December 17th This cycle is where you will notice the least amount of distinction between sections. At the core of this…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General 1 minute machine @ easy 10 hand release push-ups 45 seconds machine @ moderate 10 scorpions 30 seconds machine @ hard B. Specific 3 sets @ ascending 4 Alternating DB bench press 4 Alternating Bent over row *Turkish get up practice between sets* Weightlifting Weightlifting…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up A. General AMRAP 4 10 Med ball squats 5-10 Inchworm push ups / Inchworm 5 Burpees (jumping as high as possible) B. Specific Take 5 minutes or so to practice burpee wall climb up over 2 sets 10 Wall balls 1 Wall climb 2 Burpee over wall…
