21.11.24

24
Nov

21.11.24

IRIDIUM CrossFit – CrossFit

Start around 70% of your 1-rep overhead squat max.
Increase loading as much as possible.
Take up to 2:30 of rest between sets.

Warm-up

5:00 minute clock

Row 100 meters then alternate between movements for :30 seconds, Row each time.

Jumping Jacks

Muscle Snatches

Alternating Overhead Lunges

Air Squats

Weightlifting

OVERHEAD SQUAT REVIEW | 5:00

3 Sets x 2 Snatch Push Press + 3 Overhead Squats

3 Sets x 2 Snatch Grip Push Jerk + 3 Overhead Squats

Snatch (13 minutes to heavy 1 rep)

Overhead Squat (3-2-2-2-1-1-1-1-1)

Cool Down

Accumulate:

1:00 Banded Hamstring Stretch / Side

1:00 Groiner Stretch / Side