22.03.19

19
Mar

22.03.19

IRIDIUM CrossFit – CrossFit

Complete 10+ pull-ups each round.
Heavier, but unbroken push presses for most of the workout.
Manage a more challenging pull-up variation under duress.
High amount of upper-body muscular fatigue.

Warm-up

2 sets:

10 wide-grip bent-over rows

10 wide-grip high pulls

10 front-rack lunges

10 strict presses

10 scap pull-ups

– Use an empty barbell.

2 sets:

5 behind-the-neck strict presses (empty barbell)

4 sets:

5 behind-the-neck strict presses

– Lift once every 1:30.

Wod Prep

EMOM 6:

Min. 1 | 6 push presses

Min. 2 | 2-4 weighted strict pull-ups

– Build in load to workout weight for both movements.

Metcon (AMRAP – Reps)

5 x 3:00 rounds:

Rx+

10 push presses (105/155 lb)

Max-rep weighted strict pull-ups (25/35 lb)

– 2:00 rest between rounds
Rx 75/115 & strict PU

Mod 35/45 & ring rows

Cool Down

Accumulate:

30 reach, roll, and lift