21.11.21

21
Nov

21.11.21

IRIDIUM CrossFit – CrossFit

Complete 5+ rounds
Move at a smooth consistent pace throughout the entire workout.
Deliberately break up rounds to conserve energy and avoid failure from fatigue on the hollow holds.
Scale the double unders if you think you will get stuck on that movement.

Warm-up

JUMP ROPE PROGRESSION

3 Sets:

Focus on keeping shoulders off the ground during the flutter kicks

20 Mountain Climbers

20 Flutter Kicks

10 Jumping Jacks

PROGRESSION

Jump in Place (no rope)

Single Unders

Single Under + High Jump

Single Under Fast + Single Under Slow

Single Under + Double Under

Skill Work

HOLLOW HOLD REVIEW | 5:00

Hold of :10-:15 intervals.

Hollow Hold Progression

Focus: keeping the abs tight and tucked, keeping the heels off of the ground, and keeping the shoulder pulled up and off of the ground.

Raising the arms and legs up higher or bending them helps reduce difficulty.

1) Knees & Shoulder Tuck Off Ground (hands on ground)

2) Knees & Shoulder Tuck Off Ground

3) Shoulder Tuck + One Extended Leg

4) One Arm + On Leg Extended

5) Both Arms & Legs Point to Sky

6) Hollow Hold

Metcon (AMRAP – Rounds)

AMRAP 14:

Rx+

20 Double Unders

:20 Hollow Hold

– Add 20 reps to the double unders and :20 to the hollow hold in every round.

Rx

20 Double Unders

:20 Hollow Hold

– Add 10 reps to the double unders and :10 to the hollow hold in every round.

Modified

20 Single Unders

:20 Hollow Hold

– Add 10 reps to the single unders and :10 to the hollow hold in every round.

Cool Down

3 Sets:

:30 Banded Hamstring Stretch / Side

:30 Couch Stretch / Side