22.01.22

IRIDIUM CrossFit – CrossFit

Complex gymnastics and weightlifting at moderately heavy loads.
Ascending rep scheme with high amounts of muscular fatigue.
Shorter time frame that forces short rest and quick transitions.
Complimentary movement functions for high intensity.

Warm-up

On a 5:00 clock

10 scorpions

10 hip crossovers

10 hand release knee push-ups

10 kip swings

2 sets

10 good mornings

10 bent-over rows

10 high pulls

10 shoulder presses

10 overhead lunges

Skill Work

1 set

4 plank shoulder shifts, slow

6 plank shoulder taps, slow

8 piked shoulder taps, fast

10 partial wall-walk shoulder taps

1 set

3 handstand push-up negatives

:20 headstand hold

3 kipping handstand push-ups

10 handstand shoulder taps (back against wall)

Metcon (AMRAP – Reps)

AMRAP 8:

3 handstand push-ups

3 cleans (185/125 lb)

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

– Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Mods (135/95 lb)

(75/55 lb) and hand release push-ups

Cool Down

3 sets:

10 ATY raises

:30 doorway pec-stretch / side