21.10.28

28
Oct

21.10.28

IRIDIUM CrossFit – CrossFit

Increase loading across as many sets as possible.
Work-up to a new personal best.
Rest 2:00 between each set.

Warm-up

PARTNER ROWING WARM-UP

• Teams of Two: Athletes alternate work and rest.

• Teams of Three: One athletes rows, One athlete rests, One athlete

holds a wall squat. Athletes rotate after the rowing athlete gets off

of the rower.

On a 10:00 Clock:

Partner A: Rows to 150m, for every meter partner A rows over 150m,

they must perform that many strict-burpees or candlesticks

Partner B: As soon as partner A gets off of the rower, partner B starts

on their own 150m row.

Weightlifting

BENCH PRESS LOADING

1 Sets x 10 Reps (45/35#)

2 Sets x 5 Reps (lightweight)

3-4 Sets x 5 Reps (increasing weight)

Bench Press (5-5-3-3-3-1-1-1-1)

Add performance as needed.

Cool Down

1:00 Doorway Pec-Stretch / Side

1:00 PVC Cuban Press