21.10.31

31
Oct

21.10.31

IRIDIUM CrossFit – CrossFit

1-2 Rounds
Complete toes-to-bars, box jumps, and pull-ups in 5 sets or less
Complete the push-ups in 10 sets or less

Warm-up

2-3 Rounds with a partner

Movement / Hold

1) :20 Scap Pull-up / Wall Sit

2) :20 Scap Push-up / Pull-up Bar Hang

3) :20 Arm Circles Forward / Plank Hold

4) :20 Kip Swings / Handstand Hold or Pike Hold

5) :20 Synchronized Sit-ups

Metcon

MOVEMENT REVIEW AND PREP | 5:00

• Demo and brief the scaling options for the toes-to-bars: 5 Sets of

Attempts, Kipping Knee Raises, Kip Swings

• Demo and brief the scaling options for the pull-ups: 5 Sets of

Attempts, Kip Swings.

3:00 Movement Prep

• Athletes practice their desired workout movement in small sets of

1-5 reps.

PRE-WORKOUT STRENGTH | 13:00

• Allow athletes who cannot perform strict pull-ups or dips to

perform 5-7 sets x 3 band-assisted reps.

• Athletes who can perform RX strict dips and pull-ups should use

DB’s to build up to a heavy single.

• Athletes should rest about 1:00 between sets.

• Focus on helping athletes maintain full range of motion.

MINI-ROUND PREP | 4:00

• Athletes should be able to complete this mini-round unbroken.

5 Toes-to-Bars (or variation)

10 Pulls on the Rower

7 Push-ups

5 Box Jumps

5 Pull-ups (or variation)

Metcon (Time)

AMRAP 15:

Rx+

25 Toes-to-Bars

50/35 Calorie Row

75 Push-ups

50 Box Jumps (24/20″)

25 Pull-ups

Rx

15 Toes-to-Bars

50/35 Calorie Row

50 Push-ups

35 Box Jumps (24/20″)

15 Pull-ups

Modified

15 Hanging Knee Raises

30/21 Calorie Row

40 Push-ups

30 Box Jumps (20/12″)

20 Jumping Pull-ups

Cool Down

2 Sets:

1:00 Reach, Roll, and Lift

:30 90/90 Shoulder Rotation