CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) jog in place for 2 minutes then E2MOM for ten minutes 30 double unders (or 30 BIG bunny hops with double taps on the hips) 5 burpees 10 air squats Strength Suitcase squats (3 sets each leg, 8-10 reps each set) Metcon Metcon (Time)…
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 Metcon (AMRAP – Rounds and Reps) 10-min….
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 90 seconds jumping jacks 90 seconds burpees 90 seconds 10 air squats, 10 sit ups 90 seconds swings Or G2OH 90 seconds calf stretch Metcon Metcon (AMRAP – Rounds and Reps) 40 minute AMRAP 400 m run 15 clapping push ups 400 m run…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 90 seconds jog in place E1.5MOM x6 10 mountain climbers 10 air squats 5 burpees Warm-up (No Measure) SLIPS Strength Metcon (AMRAP – Reps) 5 sets of max effort pull ups or rows. Please watch video for a variety of different ways to perform…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://app.romwod.com/routine/so-much-more-than-average-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) 90 seconds jumping jacks E1.5MOM for 9 minutes 10 flutter squats 8 push ups 6 sit ups Strength Floor Press (5 sets, 6-8 reps) Metcon Metcon (Time) 30-20-10 thrusters V-ups
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Warm-up (No Measure) https://app.romwod.com/routine/forged-short Warm-up Warm-up (No Measure) 2 minute jog in place then E2MOM for ten minutes 25 double unders (or 30 BIG bunny hops with double taps on the hips) 10 push ups 10 air squats Strength Shoulder Press (5×10) If you’re using a…
CrossFit Illuminati – CrossFit View Public Whiteboard Gallant (Time) For Time: Run 1 Mile with a 20# Medicine Ball 60 Burpee Pull-ups Run 800m with a 20# Medicine Ball 30 Burpee Pull-ups Run 400m with a 20# Medicine Ball 15 Burpee Pull-upsIn honor of U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester,…
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 Bear Complex (5×3) Power Clean Front Squat…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) One minute of jog in place Tabata x 2 alternating between Burpees and air squats Warm-up (No Measure) SLIPS Metcon Metcon (Time) 600 m odd object carry every time you set that object down, perform ten lunges each legpost your odd object in the…
