21.12.22

22
Dec

21.12.22

IRIDIUM CrossFit – CrossFit

Finish the workout between 15:00-20:00.
No more than two sets on the barbell movements.
Assault bike 30/21 cals for the sandbag carry.
Constant movement with minimal rest.

Warm-up

2 sets

:20 up-down + broad jump

Rest :10

:20 alternating jumping lunges

Rest :10

then EMOM 6

3 high box jumps

Skill Work

100ft Sandbag carry

Weightlifting

1 set

6 strict presses (45/35 lb)

6 sumo deadlifts

6 standing upright rows

1 set

6 push presses

6 sumo deadlift high pulls

1-2 sets

Build to workout loading

Metcon (Time)

HALF COLLIN ish…

3 rounds for time:

Rx

30/21 cals Assault Bike

12 push presses (115/75 lb)

12 box jumps (24/20 in)

12 sumo deadlift high pulls (95/65 lb)

Intermediate

24/18 cals Assault Bike

12 push presses (95/65 lb)

12 box jumps (24/20 in)

12 sumo deadlift high pulls (75/55 lb)

Modified

400-m row

12 push presses (65/45 lb)

12 box jumps (20/14 in)

12 sumo deadlift high pulls (45/35 lb)

Cool Down

2 sets

:30 couch stretch / leg

10 single-leg glute bridges / leg

10 leg swings / leg