21.11.13

13
Nov

21.11.13

IRIDIUM CrossFit – CrossFit

target < 18:00 Avoid pacing the row and complete the row in < 6:00. Perform consistent sets of 5 or more reps on toes-to-bars. Give yourself up to 5:00 to complete all of the rope climbs.

Warm-up

On a 5:00 Clock:

• Teams who complete the most 100m intervals win.

Partner A: Rows to 100m. For every meter Partner A rows under or

over 100m, they must perform two times that many reps of a penalty

movement.

Partner B: As soon as Partner A gets off of the rower, Partner B starts

on their own 100m row.

Suggested Penalty Movements

Scap Pull-ups

Scap Push-ups

Kip Swings

Push-ups

Wall Squats

Skill Work

Toes to Bar

Progression // Focus

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

2) 2 Kip Swing + 2 Knees Above Hips // Knee up in the hollow position

3) 2 Kip Swing + 2 Knees-to-Armpits // Aggressive press down in the

back swing, lean back, and drive knees up

4) 2 Kip Swing + 2 Knees-to-Armpits + 1 Toe-to-bar // Knees up and

extend legs toward the bar

5) Multiple Toes-to-Bar // Continue to press down in the back swing

of each rep

Metcon (Time)

For Time:

Rx+

1200/900m Row

80 Toes-to-Bars

10 Rope Climbs (15 ft.)

Rx

1200/900m Row

40 Toes-to-Bars

5:00 Rope Climb Attempts

Modified

800/600m Row

50 Hanging Knee Raises

20 Pull-to-Stands

Cool Down

Accumulate:

1:00 Pigeon Stretch / Side

1:00 Tricep Foam Roll / Side”