21.11.27

27
Nov

21.11.27

IRIDIUM CrossFit – CrossFit

If you don’t have a heavy odd object, consider using a heavy single-arm DB or KB clean. Complete 5 reps per arm that start from the floor.
Focus more on the straight leg position of the L-sit instead of elevating off of the floor.

Warm-up

On a 5:00 Clock

10 Leg Swings / Side

5 Sit-ups

10 PVC Sumo Deadlifts

5 Muscle Cleans

Weightlifting

10 Deadlifts Shrugs

10 Muscle Cleans

10 Power Cleans

Sumo Deadlift (3-3-3-3-3)

2 Sets x 5 Sumo Deadlifts (warm-up weight)

5 Sets x 3 Sumo Deadlifts (increasing weight)

Wod Prep

:20 Seated Knee Tuck

:20 Seated Single-Leg L-Sit / Leg

:10 Seated L-Sit

Max Time L-Sit From Floor

Metcon (AMRAP – Reps)

AMRAP 10:

Rx+

:30 L-Sit (from floor)

10 Sand Bag Cleans

Rx

:30 L-Sit (from Floor)

10 Single Arm DB Cleans 75/55 lb

Modified

:30 Seated L-Sit

10 Single Arm KB Cleans 1.5/1

Cool Down

1:00 Seated Straddle Stretch

1:00 Press-Up

:30 Couch Stretch / Side