22.02.11

11
Feb

22.02.11

IRIDIUM CrossFit – CrossFit

Finish the 6 rounds in under 10:00.
Begin the handstand walks immediately after the end of the workout.
Find higher intensity with moderately heavy loads.
Practice high skill, full-body gymnastics under fatigue.

Warm-up

1 set:

15 good mornings (unweighted)

5 inchworm + (1-2-3-4-5) push-ups

10 backstep lunges

5 jump squats, for max height

1 set:

15 RDLs (empty barbell)

3 wall walks

10 walking lunge steps, for distance

5 up-downs + max vertical jump

1 set:

15 good mornings (empty barbell)

:20 handstand shoulder taps

6 alternating samson lunge

5 burpee + max vertical jump

Skill Work

Hand stand / wall walk

1 set:

3:00 practice

Weightlifting

HANG POWER CLEAN & LUNGE

3 sets:

5 hang power cleans

6 weighted lunges

– Rest :30 between sets

On a 7:00 clock:

Build to a heavy 4-rep front-rack lunge

Wod Prep

1 set:

5 hang power cleans (workout weight)

10 weighted lunges

5 hang power cleans

10-25-ft handstand walk

Metcon (Time)

6 rounds for time:

Rx+

5 hang power cleans (105/155 lb)

10 weighted lunges

Then …

On a 4:00 clock for reps:

Handstand walk 5 ft = 1rep
Rx 75/115 & wall walks

Mod 35/45 & bear crawl

Cool Down

2 sets:

1:00 banded hamstring stretch/side

:30 seated torso twist/side

:30 scorpion stretch hold/side