21.12.08

8
Dec

21.12.08

IRIDIUM CrossFit – CrossFit

Complete this workout in less than 12:00.
Advanced athletes should push for less than 8:00.
Use a load you could cycle for multiple sets of 5-7 reps in a row.
Build up to a heavy 3-rep snatch deadlift before the workout.

Warm-up

With a partner.

6 PVC Step Overs / Partner (Partner A holds PVC at mid-thigh height)

6 PVC Step Unders / Partner Partner A holds PVC at waist height)

10 Synchro PVC Pass Throughs

10 Synchro Mountain Climbers

4 Synchro Inchworm+Push-ups

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

Wod Prep

LIGHT POWER SNATCH | 3:00

2 Sets x 5 Reps Power Snatch (light weight)

PRE-WORKOUT STRENGTH | 11:00

10:00 Build to a heavy 3-rep snatch deadlift

8-10 sets, rest about 1:00 between sets.

Cycling and Pacing Tips | 7:00

3 Sets x 5 Reps (workout weight)

Cycling: pause at the hip before continuing to the next rep.

3 Sets x 1 Rep (variable rest)

Rest :06-:10 between each rep.

This pace = a 6:00-10:00 pace.

3 Sets x 1 Rep (variable rest)

Rest :10-:15 between each rep.

This pace = a 10:00-15:00 pace.

Metcon (Time)

DOUBLE ISABEL

60 Snatches (135/95#)
Modify weight as needed to complete in under 12:00.

i.e. 115/75 or 75/55

Cool Down

Accumulate:

1:00 Foam Roll Quads

1:00 Foam Roll Lower Back

1:00 Foam Roll Calves