22.01.27

IRIDIUM CrossFit – CrossFit

Lift heavy across for all sets.
Aim for 85-90% of heaviest back squat.
New set every 2:00.
Practice moving heavy loads with consistency.

Warm-up

3 sets

5 up-downs to a target

5 squat-to-stand

5 double knee tucks

5 air squats

5 tuck jumps

Max Height Box Jump (Distance)

Max Height Box Jump

Wod Prep

SQUAT THERAPY

Every :30 for 4 sets

2 wall squats

BACK SQUAT REVIEW AND BUILDUP

1 set

10 back squats (empty barbell)

On an 8:00 clock

Build to a heavy set of 2 back squats

– Suggested reps: 5, 3, 3, then 2s …

Back Squat (2-2-2-2-2-2-2-2-2-2)

Cool Down

2 sets:

:30 seated torso twist / leg

:30 frog stretch

:30 standing quad stretch / leg