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.
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)
4 box step-overs
4 box jumps
4 box jump-overs
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
SQUAT CLEAN AND LOADING | 8:00
If you want to use DB for workout, warm up with those.
Metcon (AMRAP – Rounds and Reps)
1 squat clean
DBs 50/35 or 35/20
1:00 couch stretch / side
1:00 quad foam roll /side
1:00 press-up hold