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