22.02.27

IRIDIUM CrossFit – CrossFit

Build to a new 5-rep-max deadlift.
Start your first working set at 70% or greater.
Rest 3:00 or more between sets.
Complete all reps unbroken as touch-n-go.

Warm-up

With a partner

1 set:

Partner 1 – :45 run, bike, row, ski, or jumping jacks

Partner 2 – AMRAP inchworm + push-ups

1 set:

Partner 1 – :45 run, bike, row, ski, or mountain climbers

Partner 2 – AMRAP 5 squats + 5 burpees

1 set:

Partner 1 – :45 run, bike, row, ski, or run

Partner 2 – AMRAP 5 good mornings + 6 front-rack lunges

Weightlifting

Deadlift review and warm up

4 sets:

5 deadlifts

– Rest :30-1:00 between sets

Deadlift (5-5-5-5-5)

Accessory

Accumulate:

100 front-rack lunges (35/45 lb)

Cool Down

2 sets:

:30 alternating standing Figure 4 stretch

:30 standing hamstring stretch/side