21.11.29

29
Nov

21.11.29

IRIDIUM CrossFit – CrossFit

Finish the workout between 11:00-15:00.
Cycle at least 7 reps unbroken of the deadlift workout weight for multiple sets.
Complete each 400m run in 2:15 or less.

Warm-up

2 Sets

10 Stagger Stance Good Mornings / Leg

50m Jog, 30 seconds row or bike

10 Alternating Soldier Kicks

50m Jog, 30 seconds row or bike

10 Alternating Jumping Lunges

50m Jog, 30 seconds row or bike

Weightlifting

DEADLIFT OVERVIEW, WARM-UP & PROGRESSIONS | 10:00

Set-up

1) Hands at shoulder width

2) Feet between hips and shoulder width

3) Shoulders slightly in front of the bar

4) Arch chest up to maintain lumbar curve

5) Heels down

Work from top down

1) Hips back and push barbell down to knees

2) Down to mid shin

3) Up to knees

4) Up to top

Metcon

EMOM 5:

7 Unbroken Deadlifts, increase to workout weight

Metcon (Time)

Rx+

21 Deadlifts (225/155#)

400m Run

15 Deadlifts

400m Run

12 Deadlifts

400m Run

9 Deadlifts

400m Run

Rx

21 Deadlifts (155/105#)

400m Run

15 Deadlifts

400m Run

12 Deadlifts

400m Run

9 Deadlifts

400m Run

Modified

21 Deadlifts (95/65#)

400m Run

15 Deadlifts

300m Run

12 Deadlifts

200m Run

9 Deadlifts

200m Run
Run modifications; Bike 30/24c, Row 500/400m

Cool Down

3 Sets:

:30 Groiner Stretch / Side

:30 Calf Stretch / Side

:30 Seated Torso Twist