21.12.12

12
Dec

21.12.12

IRIDIUM CrossFit – CrossFit

Hold to the EMOM structure for at least 8:00 before switching to the AMRAP protocol.
Complete as many rounds on the minute as possible.
Even if you scale the reps, use more reps per round than you would in the workouts Cindy or Chelsea.
Use pull-up and push-up options or reps you can always finish in 2-3 quick sets or less.

Warm-up

DYNAMIC WARM-UP | 7:00

On a 5:00 Clock:

5 Scap Pull-ups

5 KB Swings (light weight)

5 Kip Swings

5 KB Strict Press / Arm (light weight)

5 Wall Squats

Wod Prep

BUTTERFLY PULL-UP

Athletes perform 30-1:00 practicing multiple sets of each teaching focus.

Teaching Focuses

1) Develop the backswing by starting with the knees flexed and the heels at the

glutes. Aggressively drive the feet down, extending the legs and pressing down

on the bar with the arms.

2) Once the chin clears the bar, it is a controlled “fall” to arm extension as the feet are

brought back to the glutes.

3) Keep the elbows down and in front of the bar at the top of the pull-up to avoid

pulling through the bar.

4) Athletes should come to a “dead” stop after each set regardless of the number of

repetitions.

5) Slowly increase the volume of consecutive repetitions as long as the athlete

maintains control.

MOVEMENT PREP

1-2 Rounds of Workout Reps and Movements

Metcon (AMRAP – Rounds)

HALF CHELSEA

RX

EMOM 15:

10 Pull-ups

15 Push-ups

20 Air Squats

Intermediate

EMOM 15:

7 Pull-ups

11 Push-ups

16 Air Squats

Beginner

EMOM 15:

7 Ring Rows

7 Push-ups

12 Air Squats
– If you fall behind the clock, continue as an AMRAP for up to 15 minutes. Score will be complete rounds of the EMOM.

Cool Down

3 Sets:

:30 Alternating Standing Figure 4 Stretch

:30 Standing Hamstring Stretch / Side