22.03.08

8
Mar

22.03.08

IRIDIUM CrossFit – CrossFit

Finish most rounds in 1:30-2:00.
Start with a reserved pace and increase intensity as the workout progresses.
Work to develop cardiorespiratory endurance.
Consistent efforts, avoid redlining.

Warm-up

2 sets:

10 dip-drive

10 dip-drive, shrug

10 dip-drive, shrug, elbows high and outside

10 muscle snatches

10 overhead squats

10 hang power snatches

10 power snatches

1 set:

:10 bunny hops in place

25-ft bunny hop

:10 high knees in place

25-ft high knees

:10 butt kickers in place

25-ft butt kickers

Skill Work

BANDED PARTNER DRILL

Have athletes quickly alternate running with a forward lean while their partner holds tension on the band. Emphasize keeping the torso upright and driving the hips forward.

2-3 sets:

25-ft banded partner run

()

Wod Prep

2 sets:

200-m run

– Rest :30 between sets.

Metcon (Time)

8 rounds for time:

400-m run

– Rest 1:30
Mod down to 200m run

Cool Down

3 sets:

:30 foam roll calves/side

:30 T-spine foam roll