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