21.10.11

IRIDIUM CrossFit – CrossFit

3+ muscle-ups & 5+ clean & jerks per round Choose options so athletes can perform the entire workout.
Athletes should not be failing reps.

Warm-up

Set 1

50 Banded Face pulls

30 Jumping Jacks

50 Banded Pull Aparts

30 Skier Jacks

50 Banded Good Mornings

Set 2

10 Ring Rows (false grip)

10 Clean Grip Deadlifts (45/35#)

10 Bent Over Rows

Set 3

10 Jumping Pull-ups

5 Clean Pulls (45/35#)

5 Strict Press

Set 4

5 Pull-ups

10 Power Cleans (45/35#)

10 Push Press

Set 5

5 Pull-ups

10 Clean & Jerk

Gymnastics

MUSCLE-UP PROGRESSION

Progression // Focus

1) False Grip Ring Row

2) Jumping Ring Dip or Ring Dip

3) Leg Assisted Muscle-up Transition

4) Leg Assisted Muscle-up Transition, increase difficulty

5) False Grip Kip Swings, or pull up bar kip swings

6) Muscle-ups, ring or bar or wod

Weightlifting

Warm up Clean and Jerk to workout weight, practice cycling reps.

Metcon (8 Rounds for reps)

8 Rounds For Reps:

Rx

:20 Muscle-ups

– Rest :10

:20 Clean & Jerks (135/95#)

– Rest :10

Intermediate & beginner

8 Rounds For Reps:

:20 Muscle-up Transitions

– Rest :10

:20 Clean & Jerks

– Rest :10
Intermediate & beginner

95/65 & 75/55

Cool Down

3 Sets

20 Banded Pull Aparts

:30 Wrist Extension Stretch / Arm