18
Oct
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