22.02.14

14
Feb

22.02.14

IRIDIUM CrossFit – CrossFit

Finish in 12:00-17:00.
Average 10 single-leg squats per :30.
Complete all double-unders in 1-3 sets.

Warm-up

On a 6:00 clock:

10 leg swings/leg

10 over the fence drills

10 narrow-stance squats

10 single-unders

5 single-single-doubles

:15 max reps double-unders

Skill Work

SINGLE-LEG SQUAT REVIEW

1 set:

10 step-back lunges

10 step-back lunges off a plate

8 heel-hooked squats

6 single-leg squats off a box

6 single-leg squats

Back Squat (1-1-1-1-1-1-1-1-1-1)

EMOM 10:

1 back squat

– Increase load across as many sets as possible.

Wod Prep

2 sets:

8 single-leg squats

20 double-unders

Metcon (Time)

10 single-leg squats

20 double-unders

20 single-leg squats

40 double-unders

30 single-leg squats

60 double-unders

40 single-leg squats

80 double-unders

50 single-leg squats

100 double-unders
Mods are single leg squats to a box, or AS and :30(x3) 1:00(x2) of double/single under

Cool Down

Accumulate:

1:00 couch stretch/side

1:00 quad foam roll/side

1:00 press-up hold