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 Metcon Barraza (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 200m Run 9 Deadlifts, 275# 6 Burpee Bar Muscle-upsIn honor of U.S….
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Jumping squats, mountain climbers, G2OH (No Measure) 200 m run 3 rds 10 Jumping squats 10 Mountain climbers 10 Plate G2OH Strength DB row (5×8 each side) Metcon Metcon (Time) 400 m run 80 foot Handstand Walk 35 toes to bar 80 foot Handstand Walk 35 toes…
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 Bear Complex (5×4) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon Metcon (AMRAP – Reps) 10 – 1 minute rounds (30…
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 (No Measure) tabata x2 (alternating between two movements) plank walk outs Russian twists Metcon…
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 (5-5-3-3-3-1-1) Metcon Metcon (Time) 9 bar muscle ups 21 push jerks (135/95) 7 bar muscle ups 15 push jerks 5 bar…
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 Strength Turkish Get Up (4×3 (each side)) Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Houston Heroes WOD (May 31st) (Time) 1 mile run 68 push ups 68 KB swings 51 sit ups 51 burpees 1 mile run
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://romwod.com/app/routine/amelioration-short Warm-up Jumping squats, mountain climbers, G2OH (No Measure) 200 m run 3 rds 10 Jumping squats 10 Mountain climbers 10 Plate G2OH Metcon Metcon (AMRAP – Reps) 6 – 3 minute rounds (no rest between rounds) 400 m run followed by AMRAP…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Back Squat warm up (No Measure) 20 jumping jacks 25 air squats 50 m high knees 50 m butt kickers 10 leg swings (both legs each way) 20 money makers 100 m kareoke (get knee high, jog back) 20 mountain climbers 30 seconds spiderman stretch 30 seconds…
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 Accessory work Metcon (AMRAP – Rounds) 8 minute EMOM 20 second handstand hold directly followed by 3 HSPU Metcon Metcon (Time) 21-15-9 KB…
