21.11.05

IRIDIUM CrossFit – CrossFit

Increase loading across as many sets as possible.
Take the weight from a rack.
Rest 2:00 between sets.

Warm-up

Set 1

:30 Alternating Spiderman Stretch

:30 Plank to Down Dog

Set 2

:30 Single Unders

:30 Inch worms

:30 Hand Release Push-ups

Set 3

:30 Double Unders or Singles

30 Shoulder Taps in Plank

Set 4

:30 Double Unders or Singles

100’ Bear Crawl

Weightlifting

PUSH JERK PROGRESSION

1) Dip, Drive, Drop // hands at shoulders w/ PVC

2) Dip, Drive, Drop // finish with hands overhead

3) Push Jerk

4) Walking lunge step, pick back knee off ground, press PVC to OH

5) Dip, Drive, Drop in Split // finish with hands overhead

6) Split Jerk

Weightlifting

Sets 1 & 2

3 Push Jerks + 3 Split Jerks

Sets 3 & 4

2 Push Jerks + 2 Split Jerks

Sets 5 & 6

2 Push Jerks + 1 Split Jerk

2 Push Jerks + 1 Split Jerk (3-3-3-3-3-3)

2 Push Jerks + 1 split Jerk = 3 reps

Cool Down

2 Sets:

:30 Doorway Shoulder Stretch / Side

:30 Banded Arm Stretch / Side