22.01.05
IRIDIUM CrossFit – CrossFit
Complete the workout between 7:00-12:00.
Perform the back squats unbroken.
Able to perform at least 5 unbroken handstand push-ups every time you kick up.
Warm-up
1 set
:30 jumping jacks
10 air squats
10 inch worms + push-up
1 set
:30 skier jacks
10 back squats (empty bar)
10 strict presses
1 set
:30 jumping jacks
10 front squats (empty bar)
5 pike push-ups (head to ab-mat)
5 pike push-ups (walk feet closer to hands)
Weightlifting
1 set
10 deadlifts (45/35 lb)
10 hang power cleans (focus on jumping and getting the elbows through fast)
5 power cleans (focus on full hip extension, then getting under the bar)
5 front squats (elbows stay high and hips press back and down)
10 reps of from the ground to the back rack
power clean and front squat (2-2-2-2-2)
Hold bar throughout each set, focus on return to start position and go again. Use 70% of your known 1RM clean.
10 minutes to build to something heavy.
Metcon (Time)
Rx+
27-21-15
Back squats (165/110 lb)
Handstand push-ups
Rx
27-21-15
Back squats (135/95 lb)
15-12-9
Handstand push-ups
Modified
27-21-15
Back squats (95/65 lb)
DB strict press
Cool Down
2 sets
:30 banded shoulder distraction / side
:30 banded hip distraction / side