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