21.10.16
IRIDIUM CrossFit – CrossFit
<20:00 Use loading and movement difficulties that allow you and your athletes to trade off in quick sets of 10-15 reps. Holds should be challenging, but allow athletes to hold for at least :20-:30 at a time.
Warm-up
DYNAMIC PARTNER WARM-UP
10 Sets
5 Burpees Over Partner
– Alternate sets with partner. Each partner will have done 5 sets by
the end.
– Partner may jump or step over partner. The legs will be an easier
jump than the body.
Metcon
PROGRESSIVE WORKOUT PREP
Set 1
10 Walking Lunges
10 Tuck Jumps
10 KB Deadlift
10 Sit-ups
Set 2
pulling too much with their arms.
10 Jumping Squats
10 Box Step-ups
10 Russian KB Swings
10 Seated Leg Raises
Set 3
10 Box Step-ups
10 KB Swings (workout height and weight)
10 Seated L Hold
Metcon (Time)
For Time:
Rx
200 Box Step-ups (24/20″)
150 KB Swings (70/53#)
– Partner holds KB in front rack
position while other partner
works on step-ups.
– Partner seated L Hold while
other partner works on KB
swings.
Intermediate/Beginner
200 Box Step-ups
150 KB Swings
– Partner holds KB in front rack
position while other partner
works on step-ups.
– Partner holds a seated L-hold
on box while partner swings
KB.
Int-20/14 & 53/35
Mod-20 & 35/25
Cool Down
With a Partner
800m KB Farmer Carry
3:00 Plank Hold
– Switch KB carry with partner as needed