21.12.27

27
Dec

21.12.27

IRIDIUM CrossFit – CrossFit

Finish in 10:00-15:00.
Work through a combo of high skill & heavier loads.
Be able to complete each movement in 2-3 sets.

Warm-up

2 sets

:30 mountain climbers

10 ring rows

:30 shoulder taps

5 dive bombers

-then with a barbell-

2 sets

10 Good mornings

10 bent-over rows

10 high pulls

10 shoulder presses

Skill Work

Ring dip

Kneeling false-grip row

Kneeling muscle-up transition

High ring or banded transition

Hang Power Clean (4-4-4-4-4)

Rest ~2:00 between sets.

Metcon (Time)

3 Rounds:

Rx+

7 strict muscle-ups

10 hang power cleans (185/125)

Rx

7 muscle-ups

10 hang power cleans (135/95)

Modified

7 strict pull-ups

10 hang power cleans (75/55 lb)
If you can do some muscle ups, spend 1:00 on the MU’s then move onto the HPC’s.

Cool Down

3 sets:

10 Cuban presses (PVC)

10 ATY drills (no weight)