21.12.14

14
Dec

21.12.14

IRIDIUM CrossFit – CrossFit

20:00-30:00
Use loadings that allow you to complete 12 reps in a row of each movement and continually perform sets of 7+ reps in a row during the workout.
Use a strategy to navigate the accumulated fatigue and volume of this workout. For example, using small sets and singles on the cleans (even though you could do sets of 7 or more) really helps manage fatigue in this workout.
Complete the rounds of 9-6-3 in no more than 2 sets each.

Warm-up

GENERAL MOVEMENT PREP | 7:00

5 Muscle Clean to Strict Press (PVC or Barbell)

5 Lateral Hops Over Barbell

5 Synchro Burpees

5 Alternating Synchro Air Squats

Wod Prep

GENERAL MOVEMENT PREP | 7:00

5 Muscle Clean to Strict Press (PVC or Barbell)

5 Lateral Hops Over Barbell

5 Synchro Burpees

5 Alternating Synchro Air Squats

Metcon (Time)

Rx

24-21-18-15-12-9-6-3

Deadlift (body weight)

Bench Press (3/4 body weight)

Squat Clean (1/2 body weight)

INT

24-21-18-15-12-9-6-3

Deadlift (3/4 body weight)

Bench Press (1/2 body weight)

Squat Clean (1/4 body weight)

BEG

16-14-12-10-8-6-4-2

Deadlift (95/65#)

Bench Press (75/55#)

Squat Clean (45/35#)

Metcon (Time)

Other modifications options:

No Bench Option:

24-21-18-15-12-9-6-3

Deadlift

Push-ups

Squat Clean

DB Option

24-21-18-15-12-9-6-3

DB Deadlift (50/35#)

Single-Arm DB Strict Press (50/35#)

DB Squat Cleans (50/35#)

– Switch arms as needed during the presses.

Cool Down

Make sure you have time to bring your heart rate down before leaving.

What ever you need to do today to accomplish the above statement.