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