21.11.06

6
Nov

21.11.06

IRIDIUM CrossFit – CrossFit

6-7 Rounds
Use the heaviest front squat weight you can maintain unbroken reps with.
Don’t let the double unders take longer than :30-:45
Complete the pull-ups in under 1:00 everytime.

Warm-up

KIPPING PULL-UP

1) Position on the Pull-up Bar // Grip and Active hang on bar

2) Kip Swing // Fast transition between hollow and arch body positions

3) 2 Kip Swings + 1 Kip // Aggressive press down and rapid close of

the hips

4) 2 Kip Swings + 1 Pull-up // Same as step 3, but pull chin over bar

5) 2 Kip Swings + 1 Pull-up + 2 Kip Swings // Push away from the top

of the pull-up

6) Chest-to-Bar Pull-ups // Aggressive press down and push away into

the next rep

Front Squat (5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

Rx+

5 Front Squats (185/125#)

10 Chest-to-Bar Pull-ups

20 Double Unders

Rx

5 Front Squats (135/95#)

10 Pull-ups

20 Double Unders

Modified

5 Front Squats (95/65#)

5 Single-Arm Ring Rows / Arm

20 Single Unders

Cool Down

Accumulate:

1:00 Pigeon Stretch / Side