22.03.15

IRIDIUM CrossFit – CrossFit

Prioritize building strict upper-body pulling strength.
Adjust pull-up assistance as needed so you can perform 5+ strict pull-ups every time you are on the bar.
Aim to complete around 3+ runs with the 400-m distance, 5+ runs at the 200-m distance, and 7+ runs at the 100-m distance.
During the later rounds, rest extra during the transitions so you can perform large sets of strict pull-ups.

Warm-up

On a 5:00 clock:

10 alternating single-leg deadlifts

10 ring rows or light DB bent-over rows

10 high knees in place

10 alternating overhead lunges

Wod Prep

2 x 100-m jog

2 x 200-m jog

3-5 sets pull-up warm-up:

Begin with a lot of assistance and increase the difficulty as desired.

Ring rows are OK but try to default to a strict pull-up variation.

3-5 unbroken assisted strict pull-ups for all athletes

1-2 sets pull-up test:

5 unbroken strict pull-ups or pull-up variations

Metcon (AMRAP – Reps)

AMRAP 21:

400/200/100-m run

Max-rep strict pull-ups

– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

Mod

AMRAP 21:

400/200/100-m run

Max-rep ring rows

– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

Cool Down

2 sets:

:30 banded shoulder stretch/side

:30 PVC pass-throughs