21.12.07

IRIDIUM CrossFit – CrossFit

Increase weight across all three movements.
Perform a new lift about every 1:30-2:00, rest longer between push jerks.
Focus more on bar path in the press, timing in the push press, and hip extension in the push jerk.
Lift the heaviest loads in the push jerk.

Warm-up

PUSH PRESS AND PUSH JERK PROGRESSION

Strict Press

Dip and Hold

Dip, Pause, Drive Fast

Dip and Drive Fast

Push Press

Dip, Drive, Drop (PVC and Shoulders)

Dip, Drive, Drop, Punch-out overhead with PVC

Push Jerk with PVC

Metcon (Distance)

8:00 minutes of:

Row, Bike, or Run
Work with a partner or on your own. If working on your own, alternate 1:00 work and 1:00 of rest until 8:00 mark. Push as hard as you want or move through at a consistent pace. Partnered athletes alternate in short :30 sets or an equivalent distance.

Shoulder Press (1-1-1-1-1)

Push Press (3-3-3-3-3)

Push Jerk (5-5-5-5-5)

Cool Down

3 Sets:

:30 Doorway Stretch / Side

:30 Banded Shoulder Stretch / Side