21.10.23

23
Oct

21.10.23

IRIDIUM CrossFit – CrossFit

10:00-15:00
Light loading & large sets for overhead squats.
Fast but consistent pace on the runs.

Warm-up

PARTNER OVERHEAD SQUAT WARM-UP

• Ensure athletes move through at least 3 full rounds with their

partner.

On a 6:00 Clock:

• After athletes finish the third round they go cycle back through the

3 rounds until the clock hits 6:00.

Round 1:

• Partner 1 comes back and they switch.

Partner 1: 100m Jog

Partner 2: PVC Overhead Alternating Lunges

Round 2:

• Partner 1 comes back and they switch.

Partner 1: 50m Side Shuffle Each Direction

Partner 2: Alternating Lateral Lunges

Round 3:

• Partner 1 comes back and they switch.

Partner 1: 100m Run Backwards

Partner 2: Hang Squat Snatch

Weightlifting

Progression // Focus

1) Muscle Snatch

2) Power Snatch

3) Overhead Squat

12 minutes to build up to a heavy complex of 3 muscle snatches + 2 power snatches + overhead squat.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Intermediate 75/55

Beginner 200m, 45/35

Cool Down

3 Sets:

:30 Supine Snow Angel Stretch

:30 Prone Snow Angel Stretch