21.10.18

IRIDIUM CrossFit – CrossFit

Heavy lifting day relative to each person’s ability.
Start a new lift every 2:00.
Increase load as reps decrease, as long as from is maintained

Warm-up

Set 1

10 Back Squats (45/35#)

20 Mountain Climbers

Set 2

10 Strict Presses (45/35#) // Focus on keeping the bar close to the body and

starting with a good set-up.

20 Tuck Jumps

Set 3

10 Deadlifts (45/35#) // Focus on back position and driving the heels down.

20 Alternating Cossack Squats (side lunge)

Weightlifting

3 Sets

5 Strict Presses

5 Deadlifts

5 Back Squats

Back Squat (10-8-6-4-2)

Shoulder Press (10-8-6-4-2)

Deadlift (10-8-6-4-2)

Weightlifting

• 10 reps = 60%+

• 8 reps = 70%+

• 6 reps = 75-80%

• 4 reps = 80%+

• 2 reps = 90%+

Cool Down

Accumulate

1:30 Seated Torso Twist /Side