22.01.06

6
Jan

22.01.06

IRIDIUM CrossFit – CrossFit

Average 4:00-5:00 each round.
Be able to string together 10-20 reps with the DB.
Move at a steady pace from start to finish.

Warm-up

2 sets

1:00 single-unders or double-unders

15 single-DB RDLs

10 single-arm DB presses / arm

5 push-ups + overhead stretch

:20 active hang

1 set

5 scap pull-ups

10 kip swings

3 kip swings + 3 kips (unbroken)

3 strict pull-ups or 5 tough ring rows

10 kipping pull-ups, total

Skill Work

DB SNATCH CYCLING

Use a light DB for the progression.

Build up to, or just above workout weight for the EMOM.

PROGRESSION FOCUS

4 DB hang snatches

8 alternating DB hang snatches

8 alternating DB hang snatches

8 alternating DB hang snatches

then…

EMOM 5

6-8 DB snatches (increasing in speed, then load)

Wod Prep

2 sets

30 double-unders

10 DB snatches

5 pull-ups

Metcon (Time)

3 rounds of:

Rx

100 double-unders

50 DB snatches (50/35 lb)

25 pull-ups

Modified

100 single-unders

50 DB snatches (20/10 lb)

15 pull-ups
Modifications; 90 seconds of double unders, DB’s 35/20, 15 pull ups, jumping pull ups

Cool Down

Accumulate:

30 ATY drills

1:00 doorway pec-stretch / side