21.10.13

13
Oct

21.10.13

IRIDIUM CrossFit – CrossFit

Finish the workout in 15:00 or less.
Keep runs under 2:00.

Warm-up

Set 1

100-ft. High Knees

100-ft. Butt Kickers

20 Straight leg sit-ups

Set 2

100-ft. Skip for Height

100-ft. Side Shuffle (switch directions half way)

10 Partial ROM GHD Sit-ups (only go down 2-3″)

Set 3

100-ft. Up-Down + Broad Jump

100-ft. Walking Lunge

10 Partial ROM GHD Sit-ups (only go down halfway)

Set 3

100-ft. Backwards Jog

100-ft. Jog

10 Full ROM GHD Sit-ups

Weightlifting

SINGLE-LEG SQUAT & CANDLESTICK PRACTICE

Progression // Focus

1) Reverse Lunge + Front Foot on Plate

1:00 Candlestick Practice

2) Box Assisted

1:00 Candlestick Practice

3) Rig or Ring Assisted

1:00 Candlestick Practice

4) Single-leg squats

1:00 Candlestick Practice

Metcon (Time)

5 Rounds of:

Rx+

20 GHD Sit-ups

400m Run

Rx

12 GHD Sit-ups

300m Run

Modified

20 Straight-Leg Sit-ups

200m Run

Cool Down

3 Sets

:30 Groiner Stretch / Side

:30 Calf Stretch / Side

:30 Seated Torso Twist