21.10.14

IRIDIUM CrossFit – CrossFit

Finish each round with at least :10 of rest before starting the next minute.
Don’t break push-ups more than twice in any round.
Pull-up option should allow athlete to go unbroken or break only once.
Successfully complete 20+ rounds of the workout.

Warm-up

DYNAMIC WARM-UP

AMRAP 5

10 Spiderman Stretch

5 Push-up to Down Dog

10 Alternating Walking Lunges

5 Ring Row or Jumping Pull-ups

10 Squats

Gymnastics

BUTTERFLY PULL-UP

Teaching Focuses

1) Develop the backswing by starting with the knees flexed and the

heels at the

glutes. Aggressively drive the feet down, extending the legs and

pressing down

on the bar with the arms.

2) Once the chin clears the bar, it is a controlled “fall” to arm extension as the feet are

brought back to the glutes.

3) Keep the elbows down and in front of the bar at the top of the pullup to avoid

pulling through the bar.

4) Athletes should come to a “dead” stop after each set regardless of

the number of

repetitions.

5) Slowly increase the volume of consecutive repetitions as long as

the athlete

maintains control.

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
Intermediate

3 Pull-ups

7 Push-ups

11 Squats

Beginner

5 Ring Rows

5 Push-ups

7 Squats

Cool Down

Accumulate

30 A-T-Y Drills

1:00 Doorway Pec-Stretch / Side