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