CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/routine/life-changing-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 Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 m run 3 rounds 10 push ups 10 ring rows 10 wall balls Strength 1.5 bench press (5×5) 1 rep starts at top of lock out position, down to chest, halfway up then back down to chest, then back to lock out position…
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 Strength double KB strict press (5×6) Metcon Metcon (AMRAP – Rounds and Reps) Three 5-minute AMRAPs in 19 minutes 200 meter plate carry (45/35) In the…
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 Conditioning Metcon (Time) 4,000 m team row and 8,000 m bike teams of 4 will row 4,000 and bike 8,000…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up snatch warm up (No Measure) 200 m run 3 rds 15 air squats 10 hang muscle snatch 7 snatch grip back rack push press Metcon 50 Strict Pull Ups For Time (Time) 50 Strict Pull Ups for Time Metcon Nancy (Time) 5 Rounds for time of: 400m…
CrossFit Illuminati – CrossFit View Public Whiteboard Metcon Capoot (Time) For Time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 metersIn honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty.To learn more about…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://app.romwod.com/routine/jurassic-rom-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 Metcon…
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 Skill Muscle-ups 15-20 minutes to focus on bar and ring muscle ups Metcon Metcon (Time) Organized Chaos You’re just going…
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 Weightlifting Push Jerk (5×5) Metcon Metcon (Time) Teams of 3 will rotate through three stations. dead hang barbell hold, bike, and d-ball to…
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 Accessory work Metcon (Weight) 3 KB super sets 20 KB swings 3 turkish get ups (each side)…
