22.02.23

IRIDIUM CrossFit – CrossFit

Look to finish this workout in 9:00-14:00.
A good goal for each round is roughly 4:00.
Nothing should slow athletes down too much. They should be able to move from one movement to the next without much rest.
The thrusters should feel light and be performed in big sets.
The knees-to-elbows should be performed in 3 sets or less.
Sprint the pre-workout run.

Warm-up

2 sets

200-m run

25-ft bear crawl

50-ft walking lunge

25-ft Spiderman stretch

50-ft broad jumps

25-ft inchworm push-ups

10 kip swings

800m Run (Time)

Max Effort 800m Run
Weather permitting

800m Row (Time)

Max Effort 800m Row

Wod Prep

DB Thruster 3-5 reps each:

Front Squat

Push Press

Thruster

Knees to Elbows

1 set of 7 reps

Metcon (Time)

3 rounds for time:

200-m run

20 knees-to-elbows

200-m run

20 DB thrusters (25/40 lb)
Mod knees to armpits or knee raises and 15/25 or 10/15 lb DB’s

200m run/row or 9/12c AB

Cool Down

2 sets:

:30 standing quad stretch/leg

:30 pigeon stretch/leg