22.02.15

IRIDIUM CrossFit – CrossFit

Strength-focused day with a bit of a different structure.
Perform a new set at least every 1:30.
Perform at least 5 reps on every set with each movement. This means athletes should have a goal of completing at least 90 total reps.

Warm-up

AMRAP 4:

5 up-downs

5 strict presses (35/45 lb)

3 ring rows

5 push presses (35/45 lb)

Weightlifting

PUSH JERK PROGRESSION 5:00

Dip, Drive, Drop, hands at shoulders, stand up

Dip, Drive, Drop, punch out hands to overhead, stand up

Dip, Drive, Drop, bar stays in front rack, stand up

Dip, Drive, Drop, punch out bar to overhead, stand up

Push Jerk

—then—

3 sets: 8:00 build weight

2 strict presses

2 push presses

2 push jerks

Metcon (AMRAP – Reps)

For total reps:

3 sets of shoulder presses (2/3 bodyweight)

3 sets of strict pull-ups

3 sets of push presses (2/3 bodyweight)

3 sets of strict pull-ups

3 sets of push jerks (2/3 bodyweight)

3 sets of strict pull-ups
Weight mods are 65/95 & 34/45. Pull up mods are ring rows.

Score is total reps of everything.

Cool Down

3 sets

:30 supine snow angels

:30 prone snow angels

:30 scap push-ups