21.10.27
IRIDIUM CrossFit – CrossFit
3-4 sets of each barbell movement.
Complete 7+ reps of each barbell movement each set.
The double unders and squats should not consume the workout.
Warm-up
On a 7:00 Clock / :30-:45 on each stretch / movement
Jumping Jacks
Long Lunge
Lateral Lunges
Side-to-Side Swing
Inchworm + Push-up
Small to Big Arm Circles
Alternating Arm Twist
Weightlifting
STRICT PRESS AND HANG POWER CLEAN REVIEW | 4:00
3 Sets:
5-10 Strict Presses
5-10 Hang Power Cleans
BARBELL LOADING | 9:00
3 Sets of Increasing Loading:
5-7 Strict Presses
3 Sets of Increasing Loading:
5-7 Hang Power Clean
Metcon
PENALTY TESTS | 4:00
50 Double Unders
30 Air Squats
Metcon (2 Rounds for reps)
Rx+
On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (115/75#)
– Each time you break, perform 50 double unders
– Rest 4:00
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans
(205/145#)
– Each time you break, perform 30 squats
Rx
On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (95/65#)
– Each time you break, perform 50 double unders or 1:00
of attempts
– Rest 4:00
From 12:00-20:00
AMRAP 8:
Max Hang Power Cleans
(155/105#)
– Each time you break, perform 30 squats
Modified
On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (45/35#)
– Each time you break, perform 50 single unders
– Rest 4:00
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans
(75/55#)
– Each time you break, perform 30 squats
Cool Down
Accumulate:
1:00 Couch Stretch / Side
1:00 Lacrosse Ball Foot / Side