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 (Weight) E1.5MOM for 7 rounds 5 reverse grip barbell rows Metcon Metcon (Time) 21-15-9 deadlifts (225/155) ring dips After Party Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up superman thrusters (No Measure) 500 m row or 1000 3 rounds 10 scap pulls 10 supermans 10 thrusters Gymnastics Metcon (AMRAP – Rounds) 8 minute EMOM 20 second handstand hold followed by 5 strict HSPU Metcon Metcon (AMRAP – Reps) 3 five minute rounds, no rest between…
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 Whitten (Time) 5 Rounds for time: 22…
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 run row bike (Time) 400 m run 500 m row 1000 m bike (can complete in any order) Metcon Metcon (Time) 10-8-6-4-2 squat clean cluster…
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 Strength Metcon (Weight) KB cycle Every 90 seconds for 10 rounds 1 arm Russian swing L 1 high pull L…
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 Gymnastics Metcon (No Measure) SLIPS Metcon Metcon (Time) 3 laps around the building with sandbag (50/25)…
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 Metcon (Weight) every 90 seconds for 12 minutes 3 hang power snatches AHAP Metcon Metcon (Time) 6 RFT 6…
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 400 m farmer carry (Time) put weight in comments Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 20 wall balls (20/14) 20 d-ball…
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 Metcon Gator (Time) 8 Rounds for time of: 5 Front Squats, 185# 26 Ring Push-upsIn honor of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://app.romwod.com/routine/indescribable-short 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 Metcon Metcon (Time) 50 wall balls (20/14) 20 KB swings…
