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 SLIPS (No Measure) Metcon Metcon (AMRAP…
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 Strength Bench Press (5×8) Metcon Metcon (Time) 3 Rounds of: 10 Overhead Squats (135/95 lb) 50 Double-Unders…
CrossFit Illuminati – CrossFit View Public Whiteboard Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
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 Squat Snatch (5×3) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 15 Wall Ball Shots (20/14 lb)…
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 Deadlift (6×5) Metcon Metcon (Time) 50-40-30-20-10 double unders push ups
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 Skill Rope Climb 15 minutes to focus on skill. Athletes that are proficient should focus on speed of accent and descent or working towards a more…
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 Metcon (Time) 15 handstand push ups 3 minute rest 12 handstand push ups 2 minute rest 9 handstand push ups 1…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up pull and hips (No Measure) 600 m bike 3 rounds 10 pull up or ring rows 10 plate G2OH 30 double unders then bear crawl/duck walk carioca/carioca Accessory work Turkish Get Up (5×3) Metcon Metcon (AMRAP – Reps) AMRAP in 15 minutes From 0:00-3:00, perform: 400 meter…
CrossFit Illuminati – CrossFit View Public Whiteboard Becky (Time) 800 m run 30 power snatches 400 m run 30 hang power cleans 200 m run 30 back squats 400 m run 30 push ups 800 m run 30 pull ups (95/65)
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 Conditioning 400 m farmer carry (Time) put weight in comments Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 90 wall balls…
