22.02.20

IRIDIUM CrossFit – CrossFit

Complete the workout between 20:00-25:00.
Perform large touch-and-go sets on the squat cleans. At no point during the workout should they be performing sets of less than 5 reps. They should be able to complete the 20 reps in 3 sets or less.
Find a pace on the run that is sustainable over all rounds.
Aim to perform negative splits over the 4 rounds.
Build to a heavy clean prior to starting the workout. We should be aiming to add slightly more weight than the last time we tested this on Feb. 2, 2022. A great goal would be 5-10 lb more than last time.

Warm-up

1 set:

200-m run

10 dumbbell deadlifts

10 dumbbell hang muscle cleans

10 dumbbell front squats

1 set:

200-m run

10 dumbbell power cleans

10 dumbbell front squats

1 set:

200-m run

10 dumbbell squat cleans

Weightlifting

SQUAT CLEAN PROGRESSION

1) Clean Shrug from Hang

2) Clean High Pull from Hang

3) Muscle Clean from Hang

4) Hang Power Clean

5) Front Squat

5) Hang Power Clean + Front squat

6) Hang Squat Clean

7) multiple Squat Cleans

Clean (1-1-1-1)

On a 8:00 clock:

Build to a heavy 1-rep squat clean

Metcon (Time)

4 rounds:

20 squat cleans (75/115 lb)

800-m run
55/75

400m run

Cool Down

2 sets:

:30 leg swings (across body)/leg

:30 lacrosse ball roll/foot