21.12.09
IRIDIUM CrossFit – CrossFit
15:00-20:00
Advanced scores <15:00
Adjust row distances to finish each distance in less than 5:00, 3:30, 2:30 respectively.
Perform 10+ reps in a row on the thrusters.
Perform 5+ reps in a row on the pull-ups.
Warm-up
Single Under Progression
10 Single Unders
10 Single Unders (run in place)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / leg
On a 5:00 Clock
Add in 10 double unders if you can complete 1st round.
5 Wall Squats
10 Single Unders
10 Single Unders (run in place)
5 Scap Pull-ups
10 Single Unders (side-to-side jump)
10 Single Unders(front-to-back jump)
5 Kip Swings
Wod Prep
1:00 ROW TEST
Each athlete performs a 1:00 row test at a sustainable pace (24-27 spm). Athletes who cannot complete 250/200m within a minute should reduce workout distances to 800/600m, 600/450m, 400/300m, respectively.
PRE-WORKOUT GYMNASTIC STRENGTH | 10:00
4 Sets x Max Rep Strict Pull-ups
Rest 1:00 between sets.
Athletes who can’t string more than 5 reps together should use a band tension that allows for 10+ reps.
MOVEMENT PREP | 4:00
1-2 Sets:
10+ Thrusters
5-10 Pull-ups
Metcon (Time)
LONG JACKIE
RX
For Time:
1000/800m Row
50 Thrusters (45/35#)
30 Pull-ups
750/600m Row
25 Thrusters
15 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
Intermediate
800/600m Row
30 Thrusters (45/35#)
15 Pull-ups
600/500m Row
20 Thrusters
12 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
Beginner
500/400m Row
30 Thrusters (45/35#)
15 Jumping Pull-ups
500/400m Row
20 Thrusters
12 Jumping Pull-ups
300/200m Row
15 Thrusters
9 Jumping Pull-ups
Cool Down
Accumulate:
1:00 Banded Shoulder Stretch / Side