21.11.14

14
Nov

21.11.14

IRIDIUM CrossFit – CrossFit

Warm-up

On a 7:00 Clock

Jumping Jacks

Long Lunge

Lateral Lunges

Side-to-Side Swing

Inchworm + Push-up

Small to Big Arm Circles

Alternating Arm Twist

Weightlifting

PRE-WORKOUT STRENGTH | 13:00

• Athletes increase loading as long as they can maintain unbroken

deadstop reps with a double-overhand grip. Athletes should pause

briefly between reps to adhere to the deadstop.

• If athletes cannot perform 5 reps at 275/185# they need to scale

the loading in today’s workout.

• Rest 1:30-2:00 between working sets.

• Increase loading across the 5 sets x 5 reps.

Metcon (Time)

Rx+

21-15-9

Deadlifts (275/185#)

Strict Ring Dips

Rx

21-15-9

Deadlifts (185/125#)

12-9-6

Strict Ring Dips

Modified

21-15-9

Deadlifts (95/65#)

Box Dips

Cool Down

3 Sets:

:30 Couch Stretch / Side

:45 Sit and Reach Stretch