21.11.20

20
Nov

21.11.20

IRIDIUM CrossFit – CrossFit

15+ reps on GHD sit-ups per round
20+ lunges per round
5+ bar muscle-ups per round
Strategize the the lunges to accumulate more bar muscle-ups

Warm-up

On an 8:00 Clock:

5 GHD Sit-ups (adjust the range of motion)

10 Reverse Lunges (progress difficulty of single-leg squats)

5 Scap Pull-ups

5 Ring Rows or Strict Pull-ups

5 Kip Swings

Skill Work

SINGLE-LEG SQUAT PRACTICE | 14:00

Athletes should use a version that allows them to move for the entire :30 rounds during the EMOM.

1 Set x 10 Coach-Led Single-Leg Squat Reps

EMOM 10:

:30 Alternating Single-Leg Squats

Metcon (AMRAP – Reps)

3 Rounds For Max Reps:

Rx+

1:00 GHD Sit-ups

1:00 Walking Lunges

1:00 Bar Muscle-ups

Rx

3 Rounds For Max Reps:

1:00 GHD Sit-ups

1:00 Walking Lunges

1:00 Chest-To-Bar Pull-ups

Modified

1:00 Sit-ups

1:00 Walking Lunges

1:00 Pull-ups

Cool Down

Accumulate:

1:00 Foam Rolling Lats / Side

1:00 Lacrosse Ball Roll / Foot