22.03.24

24
Mar

22.03.24

IRIDIUM CrossFit – CrossFit

3-5+ rounds
Use the arms to “kip” the sit-up to increase speed during the workout.
Cleans should feel light and sit-ups should be completed in large sets.
Focus on keeping your chest up and pushing your hips back on the descent while cycling cleans.

Warm-up

On a 4:00 clock:

5 good mornings with med-ball

5 deadlift shrugs

10 lateral hops over med-ball

5 alternating lunges with med-ball

5 front squats with med ball

—then—

Med-ball review:

MBDL, MBDL+shrug, FS, Shrug+Drop, MBC

Weightlifting

CLEAN CYCLING STRENGTH PRACTICE

Cycle, pausing at the hip before descending into the next rep and starting the next clean as soon as the barbell “taps” the floor.

2-3 coach lead reps

2-3 athlete lead reps

10:00 to build up to a heavy single clean, avoid building to failure and finish with about 10-12 reps total.

Wod Prep

10 sit-ups

1-2 sets x 7 unbroken cleans at workout weight

Optional: 1 set x 10 unbroken cleans at workout weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

10 squat cleans (65/95 lb)

20 sit-ups
Mod with hang / 35/45

Cool Down

Accumulate:

1:00 foam roll low back

1:00 foam roll quadriceps/leg