21.11.08

8
Nov

21.11.08

IRIDIUM CrossFit – CrossFit

Target 10:00-12:00 minutes

Warm-up

DYNAMIC WARM-UP

3-5 Sets:

10 Leg Swings / Leg

10 Hamstring Scoop Stretch

10 Overhead Walking Lunges (PVC)

10 Shoulder Press (PVC)

BURPEE REVIEW

• step-over and jump over

• turning 90-180 degrees in mid-air, as well as the regular jump over

5 Reps Bar-Facing Burpees

Weightlifting

POWER CLEAN PROGRESSION

Progression

1) Clean Shrug from Hang

2) Clean High Pull from Hang

3) Muscle Clean from Hang

4) Hang Power Clean

5) Power Clean

6) Multiple Power Cleans

Weightlifting

HEAVY POWER CLEAN COMPLEX

15 minutes to build up to a heavy Power Clean + Hang Power Clean

-then

BARBELL CYCLING & WORKOUT LOADING

5 Unbroken Reps at Workout Weight

5 Reps x 1 Power Clean Every :10 or Less

Metcon (Time)

Rx+

15-12-9-6-3

Power Cleans (135/95#)

Bar-Facing Burpees

Rx

7-6-5-4-3

Power Cleans (135/95#)

15-12-9-6-3

Bar-Facing Burpees

Modified

15-12-9-6-3

Power Cleans (75/55#)

Bar-Facing Burpees

Cool Down

3 Sets:

:30 Doorway Pec Stretch / Side

:30 Groiner Stretch / Side