21.11.09

9
Nov

21.11.09

IRIDIUM CrossFit – CrossFit

Target under 15:00 minutes

Warm-up

DYNAMIC RUNNING & SHOULDER WARM-UP

On a 8:00 Clock

:30 Mountain Climbers // Scap Push-ups

:30 High Knees // Scap Pull-ups

:30 Side Shuffle // Shoulder Taps in Plank

:30 Inchworm // Bear Crawl

Skill Work

HANDSTAND WALK PROGRESSION

Progression

1) Partial Kick-up

2) Shoulder Taps in Pike

3) Shoulder Taps, Feet on Box

4) Handstand Walk Around Box

5) Handstand Walk

Shoulder Press (1-1-1-1-1-1-1-1-1-1)

increase weight as you can

Metcon (Time)

5 rounds of:

Rx+

5 Rounds For Time:

50-ft. Handstand Walk

150-ft. DB Front Rack Carry

(50/35#)

200m Backward Run

Rx

:30 Handstand Walk Attempts

150-ft. DB Front Rack Carry

(50/35#)

200m Backward Run

Modified

50-ft. Bear Crawl

150-ft. DB Front Rack Carry

(20/10#)

100m Backward Run

Cool Down

Accumulate:

1:00 Tricep Lacrosse Ball Roll / Side

1:00 Lat Lacrosse Ball Roll / Side