22.02.18

IRIDIUM CrossFit – CrossFit

Lift once every 3:00 or rest 2:00 between sets.
Start around 60% of 1-rep thruster and build to a heavy 3-rep.
Advanced athletes take the bar from the floor.
Build upper-body pressing stamina post-workout.

Warm-up

1 set

:15 high knees

:15 butt kickers

:15 jumping jacks

:15 mountain climbers

:20 up-downs

:20 lunges

:20 double knee tucks in plank

:30 air squat

:30 burpee

Weightlifting

Thruster review and warm up

Front squat

Push Press

Thruster

Top-to-Top Thruster

1 set:

10 thrusters (building)

7 thrusters (building)

5 thrusters (building)

– Rest :30-1:00 between lifts

Thruster (3-3-3-3-3-3-3)

Post Workout

4 sets for reps:

On a 2:00 clock:

:30 handstand hold

30 double knee tucks in a plank

Max DB floor presses (35/50 lb)

– Rest 1:00 between sets.

Cool Down

2 sets:

:30 groiner stretch/side

:30 seated torso twist/ side