IRIDIUM CrossFit – CrossFit
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.
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
MBDL, MBDL+shrug, FS, Shrug+Drop, MBC
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.
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)
10 squat cleans (65/95 lb)
Mod with hang / 35/45
1:00 foam roll low back
1:00 foam roll quadriceps/leg