21.12.04

4
Dec

21.12.04

IRIDIUM CrossFit – CrossFit

NASTY GIRLS V2
11:00-15:00
Complete the muscle-ups in 3 sets or less.
Complete the single-leg squats in 1:30-2:00.
Use a heavier hang power clean weight you can complete 10 reps in 2-3 sets each round.

Warm-up

3-5 Sets:

10 PVC Pass-Throughs

5 False Grip Ring Rows

6 Alternating Reverse Lunges

Wod Prep

MUSCLE-UP AND SINGLE-LEG SQUAT WARM-UP

On a 5:00 Clock:

Cycle through multiple rounds until the time is called.

4 Muscle-up Transitions From the Floor

8 Alternating Box Step-ups

4 Alternating Assisted Single-Leg Squats

4 Alternating Single-Leg Deadlifts

Weightlifting

HANG POWER CLEAN

3 Sets:

5 Hang Power Cleans (athlete-led reps)

Add a little weight to each set.

HEAVY POWER CLEAN + LUNGES

On a 10:00 clock, build to a heavy 2-rep front rack lunge

Deadlift the bar & then perform a hang power clean — 2 reps = 1 rep on each leg.

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#

Metcon (Time)

Nasty Girls V2 (Modifications)

3 Rounds:

50 Single-Leg Squats to Box (20″)

7 Chest-to-Bar Pull-ups

10 Hang Power Cleans (135/95#)

Beginner

3 Rounds:

35 Alternating Reverse Lunges

7 Pull-ups

10 Hang Power Cleans (75/55#)

Cool Down

3 Sets:

:20 Pec Foam Roll / Side

:30 Foam Roll Low Back