22.02.13

13
Feb

22.02.13

IRIDIUM CrossFit – CrossFit

Finish the v-ups with 3:00+ to complete 600-m or more of running.
Complete the DB snatches in 2-3 sets.
Move with intent on the farmers carry.
Sprint the first run and move faster than usual at the end.

Warm-up

2 sets:

:20 jumping jacks

:20 high knees

:20 butt kickers

:20 mountain climbers

:20 shoulder taps

:20 double knee tucks

:20 samson stretch / leg

Skill Work

OVERHEAD PREP

2 sets:

8 scap pulls

8 kip swings

5 left-arm DB windmills (light)

5 right-arm DB windmills (light)

Skill Work

1 set:

5 DB swing/ arm

5 DB press/ arm

4 DB hang muscle snatch + 4 DB muscle snatch

4 DB hang power snatch + 4 DB power snatch

2 sets:

100-ft single-DB farmers carry

– Rest :15-:30 between sets.

Wod Prep

1 set:

200-m run

10 DB snatches

50-ft single-DB farmers carry

8 v-ups

Metcon (Distance)

On a 15:00 clock for distance:

Rx

600-m run

50 DB snatches (35/50 lb)

400-m single-DB farmers carry (35/50 lb)

30 V-ups

Then …

Run in remaining time.

Mod

400-m run

50 DB snatches (10/20 lb)

200-m single DB farmers carry (10/20 lb)

30 sit-ups

Then…

Run in remaining time.

Cool Down

2 sets:

:30 lacrosse ball foot roll/side

:30 forearm stretch/side