21.10.17

17
Oct

21.10.17

IRIDIUM CrossFit – CrossFit

<10:00 Complete all movements at a sprint pace. Scale the burpees before scaling the toes-to-bars

Warm-up

GENERAL GYMNASTIC WARM-UP

On a 8:00 Clock

3-4 Rounds

Alternating Scorpion Stretch

Scap Pull-ups

Air Squats

Jumping Jacks

Kip Swing

Push-ups

Skill Work

TOES-TO-BAR REVIEW

• Pause :30-1:00 after each set.

2 sets x :20 Lying Toes-to-Bars

2 sets x :20 Kipping Knee Raises

2 sets x :20 Toes-to-Bars or Attempts

1 set x 10 Reps Workout Option

Skill Work

BURPEE REVIEW

:30 Burpee Test

• Focus on ensuring athletes complete the full burpee range of

motion. Make sure athletes still jump and clap overhead.

Metcon

FINAL SCALING CHECK

1) Complete 5+ toes-to-bars per minute

2) Complete their burpees in :35 or less every round.

• Remind athletes you might need to scale them mid-workout if they

fail to complete any toes-to-bars after 2:00.

Metcon (Time)

For Time:

Rx+

60 Toes-to-Bars

– Starting at 0:00, perform 12

burpees at the start of each

minute

– Time Cap = 10:00

Rx

60 Toes-to-Bars

– Starting at 0:00, perform 8

burpees at the start of each

minute

Modified

60 Med Ball Sit-ups

– Starting at 0:00, perform 7

burpees at the start of each

minute

Cool Down

POST WORKOUT CONDITIONING

• You can also pair athletes up to trade-off for 9 sets of :30 on and

:30 off.

Row, Bike, or Ski

8 Rounds:

:40 Work

– Rest :20