21.10.07

7
Oct

21.10.07

IRIDIUM CrossFit – CrossFit

Complete 5+ reps of each movement.
Rest no more than 2:00 between sets

Warm-up

DYNAMIC WARM-UP | 8:00

Set 1

10 Alternating Spiderman Stretch

10 Plank to Down Dog

Set 2

:30 Skier Jacks

10 Inch worms

10 Hand Release Push-ups

Set 3

:30 Mountain Climbers

:30 Piked Push-ups or Handstand Push-up Negatives

Set 4

:30 Double Knee Tuck in Plank

:30 Handstand Push-ups

Weightlifting

POWER SNATCH PROGRESSION | 8:00

Progression // Focus

1) Snatch Deadlift + Shrug // Set-up

2) Muscle Snatch // Stand-Pull-Punch

3) Snatch Drops // Jump feet from hip to shoulder width

4) Hang Power Snatch // Extend the hips before arm pull

5) Power Snatch // Extend the hips before arm pull

1 Snatch Pull + 1 Hang Power Snatch (8 min to build to a heavy set)

1 Snatch Pull + 1 Hang Power Snatch

Lane (5 Rounds for reps)

5 Rounds for Max Reps of:

¾ bodyweight hang power snatches

Handstand push-ups

Rest as needed between rounds.
To learn more about Lane click here

Cool Down

3 Sets

:30 Doorway Stretch / Side

1:00 Prone Snow Angel