21.11.15

15
Nov

21.11.15

IRIDIUM CrossFit – CrossFit

8-10 rounds
Move in large sets throughout both movements.
Don’t sacrifice clean mechanics just because the loading is light.

Warm-up

Single Under Progression

10 single unders

10 single unders (run in place)

10 single unders (side-to-side jump)

10 single unders (front-to-back jump)

10 single unders / leg

Med-Ball Clean Progression

3-5 reps of each progression

Deadlift

Deadlift shrug

Front squat

Shrug and drop

Full med-ball clean

Skill Work

On a 5:00 Clock

10 single or double unders

10 single or double unders (run in place)

5 deadlift shrugs

10 single or double unders (side-to-side jump)

10 single or double unders (front-to-back jump)

10 single or double unders / leg

5 shrug and drops

Front Squat (3-3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

Rx+

20 Medicine Ball Cleans (24+/20 lb)

60 Double Unders

Rx

20 Medicine Ball Cleans (20/14 lb)

60 Double Unders

Intermediate

20 Medicine Ball Cleans (20/14 lb)

1:30 Double Unders

Modified

20 Medicine Ball Cleans (10/6 lb)

60 Single Unders

Cool Down

2 Sets:

30 seconds of standing quad stretch / leg

30 seconds of pigeon stretch / leg