22.03.25

IRIDIUM CrossFit – CrossFit

Finish this workout in under 18:00.
Substitute a challenging upper body pull if you can’t legless rope climb; strengthen your upper body today.
Challenge your athletes with a heavier dumbbell.
This workout is going to create a chaotic environment for your athlete’s upper body.

Warm-up

AMRAP 8:

50 ft shuttle run

5 cuban press

10 single leg Romanian deadlift /leg

50 ft bear crawl

Skill Work

DB SNATCH CYCLING

Set-up:

1) Hips higher than knees but lower than shoulders.

2) Chest up.

3) Opposite hand off to the side.

PROGRESSION

4 DB snatches, each arm

8 alternating DB snatches (switch hands at floor)

8 alternating DB snatches (front rack)

8 alternating DB snatches (overhead)

Skill Work

LEGLESS ROPE CLIMB PRACTICE

1 set:

2 legless rope climb or chosen modification

—athletes need to have an option that will take them about a 1:00 or slightly more to finish.

Metcon (Time)

5 rounds for time:

Rx

2 legless rope climbs (15 ft)

20 alternating DB snatches (35/50)

Post Workout

Accumulate:

50 knees-to-elbows

Cool Down

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm