18
Dec
21.12.18
IRIDIUM CrossFit – CrossFit
Increase load across each set
With the increased difficulty, focus on speed through the finish of each repetition.
Each rep should feel like a 1-rep max deadlift.
Warm-up
1 Set
On a 2:00 Clock:
AMRAP 2
5 Double Knee Tucks in the Plank
10 Jumping Jacks
Warm-up
5 Sets
Each For Time:
150/125m Row, Ski or Bike (2x distance)
– Rest 1:00 between efforts
Wod Prep
3 Sets
3-5 Strict Pull-ups
3-5 Strict Dips
– Rest as needed between sets.
3 Sets
1 Weighted Pull-up
1 Weighted Ring Dip
– Increase load to find starting weight for the workout.
– Rest as needed between sets.
Weighted Pull-ups (1-1-1-1-1-1-1)
Weighted ring dips (1-1-1-1-1-1-1)
Cool Down
3 Sets
20 A-T-Y Drills
20 Scap Push-ups