21.10.22

22
Oct

21.10.22

IRIDIUM CrossFit – CrossFit

Take four attempts at a 1-rep max clean.
Pick a challenging but attainable option for the gymnastics AMRAP.
Complete 4+ rounds of the AMRAP

Warm-up

On a 7:00 Clock:

7 PVC Pass Throughs

7 DB Single-Arm Push Press / Arm

7 Wall Squats

7 Kip Swings or Scap Pull-ups

17 Single Unders

Weightlifting

Squat Clean Progressions, 3-5 reps each:

1)stand and shrug

2)elbows high and outside

3)muscle clean

4)power clean

5)front squat

6)squat clean

Metcon

Mini-Round

2 Sets:

1-5 Bar Muscle-ups (or variations)

2 Single-Arm DB Push Press

15 Double or Single Unders

Metcon (No Measure)

Rx

On a 20:00 Clock:

From 0:00 – 4:00

1-Rep-Max Clean

– Rest 2:00

From 6:00 – 10:00:

AMRAP 4:

Bar Muscle-ups

– Rest 2:00

From 12:00 – 20:00:

AMRAP 8:

30 Double Unders

8 Single-Arm DB Push Presses (Left) (50/35#)

8 Single-Arm DB Push Presses (Right)

8 Lateral DB Burpees

Metcon (No Measure)

Intermediate

On a 20:00 Clock:

From 0:00 – 4:00

1-Rep-Max Clean

– Rest 2:00

From 6:00 – 10:00:

AMRAP 4:

Pull-ups

– Rest 2:00

From 12:00 – 20:00:

AMRAP 8:

30 Double Unders

6 Single-Arm DB Push Presses (Left) (50/35#)

6 Single-Arm DB Push Presses (Right)

6 Lateral DB Burpees

Metcon (No Measure)

Beginner

On a 20:00 Clock:

From 0:00 – 4:00

1-Rep-Max Clean

– Rest 2:00

From 6:00 – 10:00:

AMRAP 4:

Ring Rows

– Rest 2:00

From 12:00 – 20:00:

AMRAP 8:

20 Single Unders

5 Single-Arm DB Push Presses (Left) (35/20#)

5 Single-Arm DB Push Presses (Right)

5 Burpees

Cool Down

2 Sets:

:30 Doorway Pec Stretch / Side

:30 Pigeon Stretch / Side