21.10.06

6
Oct

21.10.06

IRIDIUM CrossFit – CrossFit

Athletes should focus on lifting a relatively heavy load across all nine sets.
The back half of the workout should be as heavy, if not heavier, than the front half of the workout.

Warm-up

On a 8:00 Clock

3 Sets:

12 Weighted Single-Leg Squats

12 Alternating Reverse Lunges

1:00 Hollow Hold

Dumping Weight

Weightlifting

FRONT SQUAT LOADING | 10:00

1 Set x 7 Reps, empty barbell

3 Sets x 5 Reps, increasing weight

1 Set x 7 Reps, moderate weight or desired starting weight

Front Squat (10-5-3-1-1-1-3-5-10)

10 reps = 60%+

5 reps = 70%+

3 reps = 80%+

1 rep = 90%+

Cool Down

3 Sets

:30 Groiner Stretch / Side

:30 Couch Stretch / Side