21.10.26

IRIDIUM CrossFit – CrossFit

Target 15:00-20:00
Light loading and large sets on deadlifts. Maintain movement quality despite speed during the deadlifts.
Runs <5:00

Warm-up

GENERAL MOVEMENT PREP | 2 Sets:

:20 Leg Swings / Side With a Partner

:20 Partner Push-up + Clap

SPECIFIC MOVEMENT PREP | On a 5:00 Clock

10 Deadlifts

10 High Knees

10 Butt Kickers

10 Alternating Elbow Rack Stretches

Front Squat (10-10-10)

Weightlifting

DEADLIFT LOADING

2-3 Sets:

15 Unbroken Deadlift Reps

Metcon (Time)

3 Rounds For Time:

800m Run

50 Deadlifts

Rx+ (95/65#)

Rx (75/55#)

Modified

3 Rounds For Time:

600m Run

25 Deadlifts (75/55#)

Cool Down

Accumulate:

1:00 Banded Hamstring Stretch / Side

1:00 Pigeon Stretch / Side