21.11.28

28
Nov

21.11.28

IRIDIUM CrossFit – CrossFit

Complete 4+ rounds
40+ Calories

Warm-up

5 Sets:

8 Lateral Hops Over PVC

8 PVC Pass Throughs

4 Burpees

Weightlifting

PUSH JERK PROGRESSION

Dip, Drive, Drop – Thumbs on shoulders

Dip, Drive, Drop – Punch hands to lock out overhead

Dip, Drive, Drop – Bar stays in front rack

Dip, Drive, Drop – Bar is punched out to overhead

Push Jerk

Skill Work

Box Jump Review

:20 Step-ups

:20 Jump up + Step down

:20 Jump up + Jump down

:20 Box Jumps or Step-ups

Metcon

Push Press

Take the barbells from the floor.

Increase load across as many sets as possible.

EMOM 12 minutes

2 Push Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

Rx+

10 Box Jumps (30/24″)

15 Push Jerks (95/65#)

:20 Calorie Bike

Rx

10 Box Jumps (24/20″)

15 Push Jerks (75/55#)

:20 Calorie Bike

Modified

10 Box Step-ups (20″)

10 Push Jerks (65/45#)

:20 Calorie Bike

Cool Down

3 Sets:

:30 Lacrosse Ball / Foot

:30 Doorway Stretch / Side

:30 Standing Handstand Stretch / Side