22.01.15

15
Jan

22.01.15

IRIDIUM CrossFit – CrossFit

Complete the workout in 30:00 or less.
Spend no more than 2:00 on a round of toes-to-bars.
Athletes should be able to perform 5-10 toes-to-bars unbroken before taking a break.
Spend no more than 12:00 on either 1.5-mile run.

Warm-up

4 sets

:20 mountain climbers

– Rest :10

:20 V-ups

– Rest :10

1 set

400-m run / row / bike

Skill Work

TOES-TO-BARS PRACTICE

Spend :30-1:00 at each step.

PROGRESSION

Position on the pull-up bar Grip and active hang on bar

Kip swing

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar

Multiple toes-to-bars

Metcon (Time)

2021 CF Games Event 10

For time:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

Cool Down

Accumulate:

1:00 calf stretch / side

1:00 lacrosse ball roll / foot