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
