21.12.20

20
Dec

21.12.20

IRIDIUM CrossFit – CrossFit

Finish the workout between 18:00-23:00.
Complete the first set of KB swings in 3 sets or less.
The workout gives athletes the opportunity to assess their pull-up and overall workout stamina.
Sub rowing or bike for running, run if you would like.

Warm-up

1 set

30 jumping jacks

30 mountain climbers

200-m row

1 set

10 single-arm KB deadlifts / arm

10 hollow rocks

10 arch-ups

400-m row

1 set

10 single-arm KB swings / arm (eye level)

10 hollow rocks

10 arch-ups

400-m row

Wod Prep

4 sets

6 pull-ups

6 single-arm KB front squats

– Alternate arms each set.

– Increase load across each set.

Metcon (Time)

PYRAMID DOUBLE HELEN

Rx

1,200-m run

63 KB swings (53/35 lb)

36 pull-ups

800-m run

42 KB swings

24 pull-ups

400-m run

21 KB swings

12 pull-ups

Intermediate

1,200-m run

63 KB swings (35/26 lb)

24 pull-ups

800-m run

42 KB swings

16 pull-ups

400-m run

21 KB swings

8 pull-ups

Modified

800-m run

42 KB swings (26/18 lb)

24 pull-ups

600-m run

30 KB swings

16 pull-ups

400-m run

18 KB swings

8 pull-ups
Run and Row same distance

1200m or 80/55 cals AB

800m or 60/42 cals AB

600m or 45/30 cals AB

400m or 30/21 cals AB

Cool Down

2 sets

:30 Recline leg stretch / side

:30 ATY drill (no weight)