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 Strength Bent Over Row (4×5) Metcon Metcon (AMRAP – Reps) 4 – three minute rounds One minute at each station…
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 Strength double KB strict press (5×8) Metcon Metcon (Time) Accumulate 5 minutes of L-sit hold Every time you break, complete 40 double unders…
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 Weightlifting Squat Clean (5×3) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Metcon Helen Rx+…
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 Conditioning 500m Row (Time) Max Effort 500m Row CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 600 m bike 10 banded overhead squats 10 leg swings (both ways) 10 ring rows Weightlifting Overhead Squat (5×5) Metcon the vortex (Time) Run EMOM odd minutes- 6 burpees even minutes- 6 lunges Rx+ 1.5 miles Rx 1 mile Scaled .5 mile
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 (No Measure) SLIPS 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) Partner WOD Partner A runs a 400 while partner B…
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 Strength Shoulder Press (5×5) Metcon Saved by the Barbell (3 Rounds for reps) 3 rounds for max reps of: 1 minute of burpees
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CrossFit Illuminati – CrossFit View Public Whiteboard Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to commentsU.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://app.romwod.com/routine/it-s-not-comfortable-short Warm-up warm up press and squat (No Measure) 200 m run 3 rounds 10 plate G2OH 10 push press 10 front squats Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 200 m run 10 T2B 7 thrusters (115/75)
