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