22.03.18

18
Mar

22.03.18

IRIDIUM CrossFit – CrossFit

Mid-range time domain workout in which athletes should expect to accumulate a higher volume of reps.
Push to complete 8-10+ rounds.
Perform as many sets as possible unbroken.
More moving and less resting.

Warm-up

AMRAP 5:

10 partner wall-ball sit-ups

10 alternating partner step-ups

10 synchronized air squats

1 set:

With a partner:

Accumulate:

30 med-ball trunk rotational tosses (tossing right)

30 med-ball trunk rotational tosses (tossing left)

– Increase distance between partners as each partner is able.

Skill Work

TOES-TO-BAR REVIEW AND PRACTICE

:30-:45 at each progression, break each interval into 2-3 sets.

PROGRESSION

Lying toes-to-bars.

Hanging knee raises

Kipping knee raises

Toes-to-bars attempts

Wod Prep

1 set:

5 wall-ball front squats (facing the target on the wall)

5 toes-to-bars or scaling option from above

5 box jumps

1 set:

5 wall-ball push presses (tossing the ball up to the target)

5 toes-to-bars or scaling option from above

5 box jumps

1 set:

10 wall-ball shots

5 toes-to-bars or scaling option from above

5 box jumps

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 wall-ball shots (14/20 lb)

10 toes-to-bar

10 box jumps (20/24 in)

Cool Down

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves