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