21.11.11

11
Nov

21.11.11

IRIDIUM CrossFit – CrossFit

Happy Veterans day to all of our IRCF members past and present!
Split the work with a partner or use a time cap to keep this workout within the class time domain.
Complete each set of strict pull-ups in 3 sets or less.
Complete the step-ups and burpees in 2 sets or less.
Only use a vest if you can complete multiple rounds of the Rx’d workout without a vest.

Warm-up

GENERAL PARTNER WARM-UP

• Athletes can alternate sets and reps with a partner or move

through this warm-up on their own.

• Use this time to start identifying appropriate scaling options and

strategies for your athletes.

On a 5:00 Clock:

10 Synchro PVC Pass Throughs

5 Ring Rows / Each

10 Synchro Lunges

5 PVC Over Unders / Each

• PVC Over Under: Partner A holds the PVC at waist height, Partner

B steps over the PVC with their right leg first and then their left leg.

Then Partner B laterally steps under the PVC with their left leg first

and then their right leg. A step-over and step-under equals one rep.

Warm-up

WORKOUT MOVEMENT PREP / 7:00 minutes

5 Alternating Step-ups (Increase box height each round)

5 Alternating Burpees

*If performing Rx’d pull-ups, you should be able to perform at least 4 reps in a row without fatigue.

Metcon (Time)

MAXTON

13 Rounds of:

8 Strict Pull-ups

26 Box Step-ups (24/20#)

21 Burpees

– Wear a vest if available

Intermediate

4 Strict Pull-ups

26 Box Step-ups (24/20#)

21 Burpees

Beginner

AMRAP 30:

8 Ring Rows

26 Box Step-ups (20/12#)

21 Up-Downs

Cool Down

3 Sets:

:30 Rocking Calf Stretch / Side

:30 Wrist Extension Stretch / Side