21.11.26

IRIDIUM CrossFit – CrossFit

5-7 Rounds
Advanced athletes might be able to push closer to 10 rounds.

Warm-up

SQUATTING AND SINGLE UNDER WARM-UP

Lead athletes through one time.

10 Single Unders

10 Single Unders (run in place)

10 Single Unders (side-to-side jump)

10 Single Unders (front-to-back jump)

10 Single Unders / leg

On a 5:00 Clock

Allow athletes to add in 10 double unders if they progress past their first round.

10 Single Unders

10 Single Unders (run in place)

5 Wall Squats

10 Single Unders (side-to-side jump)

10 Single Unders(front-to-back jump)

10 Single Unders / leg

5 Strict Press

Metcon

EMOM 10

Minute 1 | :30 Weighted Single-Leg Squats

Minute 2 | :30 DB Strict Press

Wod Prep

:20 Bear Crawl Hold

:20 Shoulder Taps in Bear Crawl Position

Walk feet in closer to the hands to challenge athletes, or walk feet away to reduce difficulty.

Mini Round:

10 Double Unders (single unders)

10 Lunges

10-ft. Bear Crawl

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

Rx

50 Double Unders

100-ft. Walking Lunge

100-ft. Bear Crawl

Modified

50 Single Unders

100-ft. Walking Lunge

50-ft. Bear Crawl
50 feet counts as 1 rep

Rx = 54 reps per rd

Mod = 53 rep per rd

Cool Down

3 Sets:

1:00 Foam Roll Quads

:30 Rocking Calf Stretch / Side