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