22.02.09

9
Feb

22.02.09

IRIDIUM CrossFit – CrossFit

Athletes should perform all sets between 75-100% of their 1-rep max.
Athletes should rest at least 2:00-3:00 between each set.
Have athletes either build to a new 2-rep max or stay at a heavy weight across all 8 sets

Warm-up

EMOM 8:

Min. 1- :45 rowing/biking

Min. 2- :45 air squats

Min. 3- :45 rowing/biking

Min. 4- :45 prisoner squats

Min. 5- :45 rowing/biking

Min. 6- :45 squat therapy

Min. 7- :45 rowing/biking

Min. 8- :45 goblet squats

Weightlifting

Front Squat Prep

4 sets

Set 1: 10 reps with the empty bar

Set 2: 5 reps at roughly 40-50% of 1-rep max

Set 3: 5 reps at roughly 50-60% of 1-rep max

Set 4: 3 reps at roughly 60-70% of 1-rep max

Front Squat (2-2-2-2-2-2-2-2)

Post Workout

2 sets

20 banded side-steps (moving right)

20 banded good mornings

20 banded side-steps (moving left)

10 single-leg glute bridges/leg

Cool Down

Accumulate

2 sets:

:30 frog stretch

:30 couch stretch/leg