IRIDIUM CrossFit – CrossFit
Complete 8 sets x :20 work / :10 rest of one movement before progressing to the next movement.
Higher volume and fast-paced movement throughout the workout.
7-10+ reps on the box jumps, sit-ups, and lunges.
10+ second holds for the L-sit and handstand hold.
On a 5:00 clock:
5 leg swings/side
10 shoulder taps in the plank position
5 toe touch + jump
5 handstand kick-ups or kick-up attempts
HANDSTAND HOLD SCALING OPTIONS
Scaling Options: pike hold, plank hold, overhead DB hold
2 sets x :10 hold/ :20 rest
1 :10 set for each progression, rest :30 or more between sets
-get knees and feet as high as possible before trying to get both legs straight.
-seated L-sit, hanging or supported knee tuck, hanging or supported single-leg L-sit, hanging or supported, bent leg L-sit, hanging L-sit.
-hold for :10 without rest if using that variation in the workout.
1 round of :20 at each station
Metcon (5 Rounds for reps)
Tabata box jump (20/16 in)
Tabata handstand hold
30 alternating scorpion stretches
1:00 piriformis stretch / side