22.01.08

8
Jan

22.01.08

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.

Warm-up

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

5 sit-ups

Wod Prep

HANDSTAND HOLD SCALING OPTIONS

Scaling Options: pike hold, plank hold, overhead DB hold

2 sets x :10 hold/ :20 rest

L-SIT PROGRESSIONS

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.

PRE-WORKOUT PREP

1 round of :20 at each station

Metcon (5 Rounds for reps)

Tabata box jump (20/16 in)

Tabata L-sit

Tabata handstand hold

Tabata sit-up

Tabata lunge

Cool Down

Accumulate:

30 alternating scorpion stretches

1:00 piriformis stretch / side