CrossFit Illuminati – CrossFit View Public Whiteboard Metcon (Time) 5 RFT 400 m run 15 back squats (135/95) 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 Strength alternating KB strict press (5×8 each side) Metcon
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Old school (No Measure) Run 200 m High knees/ butt kickers Punters kick/ bear crawl Carioca / Carioca 30 double unders 5 scorpions 10 burpees 15 sit ups 20 air squats 30 second couch stretch 30 second deep lunge Accessory work 100 PUSHUPS (Time) 100 PU FOR…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up new school (No Measure) 400 m run high knees/knee hugs butt kicks/ ankle pulls sumo stretch/lunge 2 rounds 10 kb swings 10 goblet squats 10 burpees 10 band pull aparts Accessory work Metcon (Weight) 4 unbroken sets (rest as much time as needed between each set) 3…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up squat warmup (No Measure) 200 m run 3rds 15 air squats 10 med ball situps 10 supermans 5 BB push presses Weightlifting Front Squat (5×3) Metcon Metcon (Time) 5 RFT 10 single arm devil’s press (70/45) 50 double unders
CrossFit Illuminati – CrossFit View Public Whiteboard Metcon Sgt. Ansari (Time) 4 RFT 5 Hang Power Cleans @ 135/95# 11 Toes 2 Bar 29 Wall Ball Shots @ 20/14#Dedicated to Sgt. Kelvin Ansari who was killed on May 11, 2019, when shots broke out after he and other officers were approaching a vehicle suspected as…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD https://romwod.app/pk2KxeZ8pgb Warm-up Old school (No Measure) Run 200 m High knees/ butt kickers Punters kick/ bear crawl Carioca / Carioca 30 double unders 5 scorpions 10 burpees 15 sit ups 20 air squats 30 second couch stretch 30 second deep lunge Metcon Metcon (Time) 100 double…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up warm up press and squat (No Measure) 200 m run 3 rounds 10 plate G2OH 10 push press 10 front squats Conditioning Metcon (Time) 4,000 m team row and 8,000 m bike teams of 4 will row 4,000 and bike 8,000 as a team. Teams can break…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m run 3 rounds 10 burpees 10 pull up or ring rows 10 plate G2OH Strength Bench Press (5×10) Metcon Metcon (Time) 50-40-30-20-10 KB swings (70/53) sit ups
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up snatch warm up (No Measure) 200 m run 3 rds 15 air squats 10 hang muscle snatch 7 snatch grip back rack push press Gymnastics Ring Dips (5 sets of max effort) Metcon Metcon (AMRAP – Rounds) One minute to complete the given reps or distance of…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up new school (No Measure) 400 m run high knees/knee hugs butt kicks/ ankle pulls sumo stretch/lunge 2 rounds 10 kb swings 10 goblet squats 10 burpees 10 band pull aparts Weightlifting Metcon (Weight) 10 minute EMOM 1 power clean 1 hang power clean 1 hang squat clean…
