21.10.19

19
Oct

21.10.19

IRIDIUM CrossFit – CrossFit

Finish the workout in 15:00 or less.
Able to hold at least :30 with the handstand hold option chosen.
Perform each set of 100 squats in 3:00 or less.
Perform 3-5+ reps on each set of handstand push-ups

Warm-up

Set 1

10 ATY Raises

20 Hand Release Push-ups

30 Shoulder Taps in Plank

40 Skier Jacks

Set 2

50-ft. Bear Crawl

:20 Pike Hold

50-ft. Crab Walk

:20 Pike Push-ups

Set 3

5 Wall Walks

20 Air Squats

:30 Handstand Hold

Metcon

Set 1

:20 Plank Hold

Rest :10

:20 Pike Hold

Rest :10

:20 Handstand Hold

Rest :10

Set 2

:30 Air Squats

Set 3

:20 Bear Crawl

Rest :10

:20 Wall Walk

Rest :10

:20 Handstand Walk

Rest :10

Set 4

:30 Air Squats

Set 5

:20 Pike Push-ups or Push-ups

Rest :10

:20 Handstand Push-up Negatives

Rest :10

:20 Handstand Push-ups

Rest :10

Metcon (Time)

Rx+

3:00 Handstand Hold

100 Squats

50m Handstand Walk

100 Squats

30 Handstand Push-ups

Rx

2:00 Handstand Hold

100 Squats

1:30 Handstand Walk (for

distance)

100 Squats

15 Handstand Push-ups

Modified

3:00 Plank Hold

70 Squats

50m Bear Crawl

70 Squats

30 Push-ups

Cool Down

2 Sets

10 Single-Arm Ring Rows /Arm

:30 Ring Row Hold

or

2 Sets

:30 Banded Shoulder Stretch / Side

:30 Wrist Extension Stretch / Side