21.12.13

13
Dec

21.12.13

IRIDIUM CrossFit – CrossFit

Today’s workout is meant to target a specific mono-structural effort.
Complete a 2.5K run or row between 12:00-15:00.
Partner option, Row 5K work/rest as needed, hold plank during rest.

Warm-up

Substitute :30 of the row, bike, or single under in place of running if needed/desired.

On a 6:00 Clock

Partner 1 performs a 100m jog while Partner 2 performs a movement. When Partner 1 returns, they transition to the movement while Partner 2 heads out on the run. After both partners have completed a movement they can progress to the next movement.

Motivate athletes to cycle through two to three times or until the clock hits 6:00.

1) Alternating Single-Leg Toe Touches

2) Inchworm + Push-up

3) Samson Stretch

4) Alternating Toe Touch in Plank

5) Air Squat + Good Morning

Wod Prep

RUN CONDITIONING AND PACING

The goal of this drill is to build overall engines while helping prepare for the run/row.

Substitute 2x distance bike and equal distance for a row throughout for warm-up intervals.

100m Pacing | 14:00

3 Sets x 100m Jog Rest between sets.

5 Sets x 100m Jog Rest between sets.

1 Set x 200m at Mile Pace

Metcon (Time)

2.5 Run or Row
Assault Bike option

150/100 Calories

Cool Down

MIDLINE SKILL WORK

Accumulate:

30 GHD Sit-ups

30 Candlesticks

1:00 L- Sit

30 Back Extensions

30 Hip Extensions

• Break reps up into smaller sets as needed. Avoid working through this for speed. Instead, work through at a consistent pace while focusing on the quality of reps.

Substitutions

GHD Sit-ups – Weighted Sit-ups (20/14#)

Candlesticks – 1 Sit-up + 1 Air Squat

Hip Extensions – Banded Good Morning