26
Oct
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