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