22.01.12

12
Jan

22.01.12

IRIDIUM CrossFit – CrossFit

Complete 5-10 rounds of the workout.
Unbroken or 2 sets on KB swings.
Box jumps should be challenging, but athletes should be able to finish in 1:00 or less.

Warm-up

3 sets

10 alternating scorpion stretches

5 single-arm kettlebell deadlifts / arm

5 single-arm kettlebell swings / arm

10 squat jumps for height

4 sets

50-ft single KB front-rack lunge

– Rest as needed between sets

– Use 1 or 2 KB, try for 2 & increase weight

Skill Work

PROGRESSIVE BOX JUMP WARM-UP

1 set

9 step-ups (12/20 in)

6 box jumps

3 KB swings (lighter than workout weight)

1 set

9 step-ups (20/24 in)

6 box jumps

3 KB swings (lighter than workout weight)

1 set

3 box jumps (24/30 in)

3 KB swings (working weight)

EMOM 3

3 box jumps (30/36 in)

3 KB swings (working weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

Rx+

7 box jumps (30/24 in)

14 KB swings (1.5/1 pd)

Rx

7 box jumps (24/20 in)

14 KB swings (1/.75 pd)

Cool Down

5 sets

:30 foam roll calves / side

:30 T-spine foam roll