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 Metcon (No Measure) Push Jerk (deload week) 5 reps @36% 5 reps @45% 5 reps @54% Weightlifting Metcon Grace (Time) For Time: 30…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/workout/break-you-to-make-you 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 Metcon Metcon (Time) 5 rounds for time of: 5 deadlifts 10 burpees Men: 275 lb. Women: 185…
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 Gymnastics Metcon (No Measure) HSPU review/practice then 30 of the hardest variation possible Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips
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 Waiter’s war (No Measure) 4 rounds 8 burpee penalty for everyone but the winner Metcon Metcon (Time) 3 rounds for…
CrossFit Illuminati – CrossFit View Public Whiteboard Barraza (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 200m Run 9 Deadlifts, 275# 6 Burpee Bar Muscle-upsIn honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006To learn more about Barraza click here
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 500 M Row 3 Rounds 10 BB Thrusters 10 BB Good mornings 10 Leg Swings Gymnastics Hand Stand Walk Review (15 min) Metcon Metcon (Time) 4 RFT: 5 Bar Muscle Ups 10 Power Cleans (155/105#) 20 Burpees
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Life is Short (14 Min) https://app.romwod.com/workout/life-is-short Warm-up 200 Medball Run 3 Rounds 15 Wallballs 10 Medball Situps 10 Medball Chest Pass To Partner Metcon Metcon (No Measure) SET % OF 90% 1RM REPS 1 75% 5 2 85% 3 3 95% Max Effort After Party Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run 3 Rounds 20 Hollow Rocks 15 Jumping Squats 10 DB Strict Press 10 DB Rows Metcon Metcon (Time) 50 Pull Ups for Time:Hardest Variation. If dont’ have kipping, do jumping but be sure chin goes over bar. (NO BAND) Metcon (Time) 21-15-9: Front Squat…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 M Run 3 Rounds 10 Push Ups to Downward Dog 10 BB Thrusters 20 Mountain Climbers Metcon Metcon (Time) 2000 meter Partner Row (Teams of 2)If Odd number of People, Have Lone Individual Rest for same time they row first 500 meters before starting 2nd 500….
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run 3 Rounds 30 Double Unders 15 KB Swings 10 Burpees Metcon Metcon (AMRAP – Rounds) On the Minute x 10: Tempo EMOM for 10 Minutes: 1 Strict Press Up (Starting at approx 40%), Hold overhead 5 full seconds then Lower bar to Rack position…
