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 Conditioning Metcon (No Measure) 100 sprints x 8 Metcon Metcon (Time) 7 RFT 9 shoulder to overhead…
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 Strength Turkish Get Up (5×3) Metcon Metcon (Time)…
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 Weightlifting Zercher Squat (5×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes 3 Rounds of: 25 Toes-to-Bars 25 Push-Ups In the remaining time,…
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 Metcon Schmalls (Time) Run 800m Then 2 Rounds…
CrossFit Illuminati – CrossFit View Public Whiteboard 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 Accessory work KB gorilla row (5×8) Metcon Metcon (Time) 5 RFT 400 m run 15 clean and jerks (95/65)
CrossFit Illuminati – CrossFit View Public Whiteboard 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 Weightlifting Power Snatch (5×3) Metcon Metcon (Time) 3 RFT 30 push ups 20 T2B 10 devils press (50/35)
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 Deadlift (5×5) Metcon Metcon (Time) 400 m run 60 wall balls (20/14) 400 m run 40 wall balls 400 m run 20…
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 Skill Metcon (No Measure) SLIPS Metcon Metcon (Time) 3 RFT 100 double unders 21 KB swings (53/35)…
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 warm up press and squat (No Measure) 200 m run 3 rounds 10 plate G2OH 10 push press 10 front squats Conditioning Metcon (AMRAP – Reps)…
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…
