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