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