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