CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up new school (No Measure) 400 m run high knees/ham string stretch butt kicks/ quad stretch sumo stretch/lunge 2 rounds 10 kb swings 10 goblet squats 10 burpees 10 band pull aparts Conditioning Metcon (No Measure) tabata x2, alternating between l-sit holds sit ups Metcon Nancy (Time) 5…
CrossFit Illuminati – CrossFit View Public Whiteboard Metcon DEVIL OF RAMADI V2 (Time) 4 Rounds (with a Partner) for Time 8 Man Makers (50/35 lb) / Plank Hold 20 Deadlifts (275/205 lb) / Wall Sit 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks Cash out: 500 Double-Unders / Row
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://app.romwod.com/routine/impress-yourself-short 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 (AMRAP – Rounds and Reps) 22 minute partner AMRAP while partner A…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Deadlift warm up (No Measure) 200 m run 3 rds 10 money makers 10 hollow rocks 5 empty barbell good mornings 5 push ups Weightlifting Snatch Balance (6×3) 20 minutes to focus on form and prepare for squat snatch tomorrow Metcon Metcon (AMRAP – Reps) 8 rounds…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Jumping squats, mountain climbers, G2OH (No Measure) 400 m run 3 rds 10 Jumping squats 10 Mountain climbers 10 Plate G2OH Strength Alternating KB Gorilla Rows (5×10) Set up in Sumo Stance, 2 kb between legs with handles facing shins. Pick up kb and rotate while pulling…
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 empty barbell push press Warm-up (No Measure) SLIPS Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 10 burpee box jumps 10 squat cleans (155/105)
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up new school (No Measure) 400 m run high knees/ham string stretch butt kicks/ quad stretch sumo stretch/lunge 2 rounds 10 kb swings 10 goblet squats 10 burpees 10 band pull aparts Warm-up (No Measure) warm up games plate game smack Metcon (AMRAP – Rounds and Reps) 3…
CrossFit Illuminati – CrossFit View Public Whiteboard Dorie (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 20 minutes Buy In: 150 meter Partner Carry (each) Then, in time remaining: Partner A completes 1 round of: 15 American Kettlebell Swings (53/35 lb) 10 Burpees 5 Ground-to-Overheads (95/65 lb) Partner B performs: Max Wall Ball…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Deadlift warm up (No Measure) 200 m run 3 rds 10 money makers 10 hollow rocks 5 empty barbell good mornings 5 push ups Strength Metcon (AMRAP – Reps) 10 rounds 15 seconds of deadlifts 45 seconds rest go heavy, post weight in comments Metcon Metcon (Time)…
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 empty barbell push press Weightlifting Paused Front Squat (5×3 (3 second hold each rep)) Metcon Metcon (Time) 21-15-9 devil’s press ring dips athletes choose weight, post in comments
