CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 30 sec Row or Bike 30 sec Inch worms B. Mobility Rotating scorpions 60 seconds C. Specific 3 sets 10 sec Wall facing HS hold 5 Bench press @ascending Gymnastics A: Metcon (Weight) 3 sets 5-10 Bench press @60% 30 sec…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec Row/Bike/Run @ easy 30sec Pause Air squats 60sec Row/Bike/Run @ Moderate 30sec Scap pulls 60sec Row/Bike/Run @ Hard B. Mobility PNF Pigeon Stretch 45 seconds each leg C. Specific 2 sets 10 air squats 50′ Farmers Carry @ascending 20 Low box jumps…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 100 m run 25′ samson stretch lunges 100 m run 25′ Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility 90/90 hip rotations 12 rotations (6/6) https://youtu.be/dMsXx_Qqpj0 C. Specific 3 sets 5/5 lunges 8/8 single leg glute bridges 1 Back squat + 5 Sec hold +…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3min Row or Bike @increasing intensity Then 3 sets 3 push-up to downward dogs 5 V-ups 7 Pause ring rows 9 Seated piked leg raises https://youtu.be/2kMkNFRbLJQ?t=67 B. Mobility PVC pass throughs 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 60sec Row 30sec Worlds greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific -5 snatch lift offs -5 Snatch high pulls -5 OHS -5 tall Snatches -5 tempo snatches Weightlifting A: Metcon (Weight) Tempo Snatch high pull +…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 5mins Row or Bike -Gradually building pace from easy to hard @nose breathing B. Mobility Soft tissue mobilisation With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific Amrap 5mins -5 Pike ups -7 Light kb…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 60 sec Row @mod then hard 10 in-and-out squats B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 1 set 5 Goblet squat + shift 3 Jumping air squats 5 Banded wall-slides, slow and controlled 3 wall walks Metcon A:…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 4 min Bike/Row @easy-mod B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> https://youtu.be/9LJDGUulS_8 3 x 3-5 Bar muscle ups or Banded or Hip to bar https://youtu.be/iu7CjzonbZE https://youtu.be/G1wCx50neEY Gymnastics A: Metcon (AMRAP – Reps) EMOM 6minutes…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m Easy run 10 Alternating Cossack squats B. Mobility 30 second calf stretch (each leg) C. Specific 2 sets 50ft A skips 50ft Butt kicks + 50ft sprint 10 Tempo wall balls @3sec down Metcon A: Metcon (AMRAP – Reps) Every 3 mins…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds -30sec Row or Bike @increasing intensity on each min -30sec Front rack stretch B. Mobility World’s greatest Stretch 10 reps per side https://youtu.be/8B6k7hYM6Tk C. Specific Drills 3 sets 5 clean first pull 5 hang muscle clean 5 heaving hang squat clean…
