22.01.03

3
Jan

22.01.03

IRIDIUM CrossFit – CrossFit

Complete 5-10 reps per minute.
Loading should be moderate.
Fast singles for most of the workout.
Always pushing for one more rep.

Warm-up

On a 5:00 clock:

10 alt. Spiderman stretch

10 push-up to down dog

10 double knee tucks in a plank

5 squat therapy (use wall)

–then–EMOM 8

4 box step-overs

4 box jumps

4 box jump-overs

Skill Work

PUSH JERK PROGRESSION

Dip, Drive, Drop, Stand Up – Thumbs on shoulders

Dip, Drive, Drop, Stand Up – Punch hands to lock out overhead

Dip, Drive, Drop, Stand Up – Bar stays in front rack

Dip, Drive, Drop, Stand Up – Bar is punched out to overhead

Push Jerk

Weightlifting

SQUAT CLEAN AND LOADING | 8:00

If you want to use DB for workout, warm up with those.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

1 squat clean

1 jerk
Rx+ 165/110

Rx 135/95

Mod 95/65

DBs 50/35 or 35/20

Cool Down

Accumulate

1:00 couch stretch / side

1:00 quad foam roll /side

1:00 press-up hold