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…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 m row 3 rounds 10 good mornings 10 goblet squats 15 russian swings Conditioning 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (Time) 5 RFT 9 deadlifts 5 squat cleans 3 thrusters (135/95)
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m run 3 rounds 10 ring rows or pull ups 10 kb swings 10 burpees Conditioning Metcon (Time) 150 partner d-ball to shoulder for time Metcon Metcon (Time) 5 RFT 12 DB snatches (70/45) 9 floor press (155/105) 6 bar muscle ups
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://app.romwod.com/routine/conquer-from-within-short 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 Fight…
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 Weightlifting Squat Clean and Jerk (5×3) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 2 rounds of 5 one arm KB swing L (53/35)…
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 (AMRAP – Reps) 10 rounds for reps 30 seconds burpees 30…
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…
