21.12.10
IRIDIUM CrossFit – CrossFit
<15:00 Advanced times push toward the sub-10:00 mark. Create a conservative rep strategy for each set of this workout by breaking movements into 3 sets. Use a moderate loading on the power clean that allows you to finish each round in 3 sets or less. Build up to a heavy 3-position power clean before the workout.
Warm-up
On a 5:00 Clock
5 PVC Pass Throughs
5 PVC Around the Worlds
5 PVC Muscle Cleans
5 Jumping Ring Dips
With a partner, Partner 1 performs shoulder taps in a plank while Partner 2 moves through the PVC work. Alternate full rounds.
Wod Prep
RING DIP REVIEW
Spend ~:30-:45 at each progression.
Progression // Focus
1) Jumping Ring Dip
2) Ring Support Hold
3) Bottom of Ring Hold
4) Kipping Ring Dip Practice
POWER CLEAN REVIEW
2 Sets x 6 Muscle Cleans
3 Sets x 6 Power Cleans
MOVEMENT PREP & MINI-ROUND
1-2 Sets:
5 Unbroken Power Cleans (workout weight)
5 Unbroken Ring Dips (or variation)
Metcon (Time)
EXTENDED ELIZABTEH
RX
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips
Intermediate
18-15-12-9-6-3-3
Power Cleans (115/75#)
Ring Dips
Beginner
18-15-12-9-6-3-3
Power Cleans (75/55#)
Push-ups
Cool Down
3 Sets:
:30 Scorpion Stretch Hold /Side
:30 Press-up Stretch