21.12.01
IRIDIUM CrossFit – CrossFit
Start a new lift every 1:30.
Hold consistent weights or increase weights as desired. Record heaviest lift from each movement
Warm-up
On a 5:00 Clock
5 PVC Pass Throughs
4 Alternating Overhead Lunges
5 Good Mornings
4 Muscle Snatches
100m Jog / 10c row or 7c bike
Weightlifting
SNATCH WARM-UP
Progression
1) PVC in overhead position, dip, drive, drop
2) PVC in back rack, dip, drive, drop + punch out to overhead
3) Elbows high and outside, Dip, Drive, Drop + punch out to overhead
4) From shrug, dip, drive, drop + punch out to overhead
5) From hang, dip, drive, drop + punch out to overhead
6) Hang Muscle Snatch
7) Muscle snatch
8) Power snatch
9) Snatch
Wod Prep
WORKOUT LOADING
5-7 Warm-up Sets:
1 Muscle Snatch + 2 Power Snatches + 1 Squat Snatch
increase weight as you can
Muscle Snatch (1-1-1-1-1)
Power Snatch (1-1-1-1-1)
Snatch (1-1-1-1-1)
Cool Down
Figure four stretch :30 / leg
Recline leg twist :20/ leg
Cow / Cat :30
Child’s pose 1:00