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