22.02.26

26
Feb

22.02.26

IRIDIUM CrossFit – CrossFit

Finish in 9:00-14:00.
High degree of movement redundancy via hip flexion.
Maintain sets of 5+ on the toes-to-bars and 7+ on the wall-ball shots.
Increase intensity as the workout progresses.

Warm-up

2 sets:

:20 jumping jacks

5 inchworms

10 Cossack squats

15 squats

1 set:

:20 active hang

5 kip swings

5 kips (high amplitude)

5 kipping leg raises

5 med-ball squats

1 set:

3 kip swings + 3 knees-to-chests

2 x 2 knees-to-chests + 1 toes-to-bar

3-5 toes-to-bars

5 wall-ball shots

Skill Work

5 complexes of:

10 med-ball cleans

10 med-ball push presses

50-ft overhead med-ball walk

– Complete each complex unbroken.

2-3 sets:

5-10 GHD sit-ups

Wod Prep

3 sets:

5-7-9

GHD sit-ups/weighted med-ball sit-ups

Toes-to-bars

Wall-ball shots

Metcon (Time)

30-20-10

GHD sit-ups

Toes-to-bars

Wall-ball shots (14/20 lb)
Mods-Knees to armpits or raises.

10/14 or 6/10

Cool Down

3 sets:

:30 scorpion stretch hold/side

:30 press-up stretch