21.10.29
IRIDIUM CrossFit – CrossFit
Halloween costume contest at 1730 class.
Target 15:00-20:00
Keep the rope climb scaling and substitutions simple: 4-5 x strict pullups per rope climb rep
Warm-up
GYMNASTIC PARTNER RELAY | 7:00
• Cycle through the course 3-5 times.
On a 5:00 Clock:
1) Bear Crawl
2) Walking Lunge
3) Crab Walk
4) Spiderman Crawl
5) Bunny Hops
6) Side Shuffle
Weightlifting
DB POWER SNATCH REVIEW
2 Sets x 10 Alternating Reps (lightweight)
Skill Work
SINGLE-LEG SQUAT REVIEW
:20 Work / :30 Rest
1) Reverse Lunges
2) Single-Leg Squat to a Box
3) Leg-Behind Single-Leg Squat
4) Single-Leg Squat (use hands to assist if needed)
PRE-WORKOUT ROPE CLIMB & PULL-UP SKILL
Legless and Rope Climb Practice Or
Build up to a weighted single strict pull-up
Metcon (Time)
Rx+
4 Legless Rope Climbs (15-ft.)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Legless Rope Climbs
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Legless Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Legless Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
Rx
4 Rope Climbs (15-ft.)
20 Alternating Single-Leg Squats
40 Alternating DB Snatches (35/20#)
3 Rope Climbs
20 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
10 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
Modified
15 Assisted Strict Pull-ups
20 Alternating Single-Leg Squats to a Box
40 Alternating DB Snatches (20/10#)
12 Assisted Strict Pull-ups
20 Alternating Single-Leg Squats to a Box
30 Alternating DB Snatches
9 Assisted Strict Pull-ups
10 Alternating Single-Leg Squats to a Box
20 Alternating DB Snatches
6 Assisted Strict Pull-ups
10 Alternating Single-Leg Squats to a Box
10 Alternating DB Snatches
Cool Down
3 Sets:
:30 Wrist Extension Stretch / Side
:30 Supine Snow Angel