22.03.17

17
Mar

22.03.17

IRIDIUM CrossFit – CrossFit

A moderately long workout that should take between 15:00-20:00.
The deadlift weight for today should be considered relatively light. Athletes should be able to complete the first set of 30 reps in 3 sets at the most.
Expect your hamstrings to be feeling fatigued quickly.
A lot of this workout comes down to communicating well with your partner. Using a slightly slower pace in order to move in sync is a good idea for the start of the workout. Once athlete’s find a rhythm, they can pick up the pace.
Look to finish the run under 2:00.
Try to find a pace where you don’t have to break up the burpees.

Warm-up

1 set:

100-m run

15 PVC pipe good mornings

20 lateral hops over the PVC pipe

1 set:

100-m run

15 PVC pipe Romanian deadlifts

20 lateral hops over the PVC pipe

1 set:

100-m run

15 PVC pipe deadlifts

20 lateral hops over the PVC pipe

Weightlifting

DEADLIFT REVIEW AND BUILDUP

2 sets:

5 deadlifts

Wod Prep

1 set:

5 synchronized deadlifts

5 synchro bar-facing burpees

Metcon (Time)

For time, with a partner:

Rx+

30 synchro deadlifts (125/185 lb)

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run
Rx 95/135

Mod 65/95 and 200-m run

Cool Down

1 set:

Accumulate:

30 alternating scorpion stretches

1:00 piriformis stretch/side