22.01.26

26
Jan

22.01.26

IRIDIUM CrossFit – CrossFit

Perform 35-60+ calories in each rowing interval.
Perform 1-10+ muscle-ups in each set on the rings.
Start smooth and increase the pace on the rower in each set.

Warm-up

1 set each

P1 – 1:00 cal. row (easy pace – 18-22 stroke rate)

P2 – 10 Samson lunges + 10 scorpions

1 set each

P1 – 1:00 cal. row (moderate pace – 20-24 stroke rate)

P2 – 10 lateral lunges + 10 scap pulls

1 set each

P1 – 1:00 cal. row (workout pace – 24-30 stroke rate)

P2 – 10 push-ups + 10 kip swings

Skill Work

MUSCLE-UP PROGRESSION

Ring support

Ring support + ring dip

Floor muscle-up transition

Floor muscle-up transition + ring dip

Increase difficulty

High-ring muscle-up

Wod Prep

2 sets

:20 cal. row

– Rest :10

:20 muscle-ups or scaling option

– Rest :10

Metcon (2 Rounds for reps)

4 rounds for reps:

3:00-cal. row

Rx+ 1:00 muscle-ups

Rx Pull-ups

Mod Ring Rows
Round 1 is total Cals

Round 2 is total MU/PU/RR

Cool Down

2 sets

15 reach, roll, and lift

:30 sit and reach stretch