21.11.17

IRIDIUM CrossFit – CrossFit

Complete this workout in under 10:00.
Use a light loading to perform large sets of reps.
Complete 10+ reps in as many sets as possible.
Consider scaling if you cannot perform more than 7 pull-ups in a row.

Warm-up

On a 5:00 minute clock perform :30 seconds of each movement:

Burpees

Jumping Jacks

Mountain Climbers

Arm Circles

Air Squats

Flutter Kicks

Toe Touch + Jump

Run in Place

Skill Work

Shoulder And Low Back Warm-up | 5:00

3 Sets:

Alternate 5 kip swings with a partner

Alternate 5 strict toes-to-bars with a partner

Weightlifting

HANG POWER CLEAN REVIEW

-go through shrug

-go through elbows up high and outside, knuckles face the ground

– hang muscle clean

-hang power clean

——-then—– practice cycling reps

3-5 Sets

7 Hang Power Cleans

Metcon (10 Rounds for weight)

EMOM 10:

Minute 1 | 2 Hang Power Cleans

Minute 2 | 3 Weighted Strict Pull-ups

Metcon (Time)

Rx+

21-18-15-12-9-6-3 reps of:

Pull-ups

Hang power cleans (95/65lb)

Rx

14-12-10-8-6-4-2 reps of:

Pull-ups

Hang power cleans (95/65lb)

Modified

21-18-15-12-9-6-3 reps of:

Jumping pull-ups

Hang power cleans (45/35 lb)

Cool Down

Accumulate:

1:00 Couch Stretch / Leg

1:00 Foam Roll Upper Back