22.03.27

27
Mar

22.03.27

IRIDIUM CrossFit – CrossFit

Finish at least 4+ rounds.
Finish the front squats in 3 sets or less.
Be able to complete the carries either unbroken or with one quick break.

Warm-up

1 set:

10 over-the-fence

10 alternating push-up + groiner

:30 mountain climber

1 set:

10 under-the-fence

10 squat-to-stand

200-m run (moderate)

1 set:

10 DB RDLs

5 wall squats

200-m run (fast)

Weightlifting

1:00-2:00 minutes of practice each:

DB deadlifts

DB hang power cleans

DB shoulder-to-overhead

3 sets:

12 DB deadlift

9 DB hang power cleans

6 DB shoulder-to-overhead

– Rest 1:00 between sets.

– The goal is unbroken sets.

– Increase load on as many sets as possible.

Skill Work

FARMERS CARRY REVIEW

1 set:

50-ft DB farmers carry (hook grip)

50-ft DB farmers carry (DBs slanted forward)

100-ft DB farmers carry (fast, any technique)

DB FRONT SQUAT REVIEW

1 set:

5 tempo goblet squats (:02 down/:02 hold)

5 tempo DB front squats (:02 down/:02 hold)

8 DB front squats (fast)

– Rest :30 between each set.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

200-m run

100-m DB farmers carry (35/50 lb)

20 DB front squats (35/50 lb)

Cool Down

2 sets:

1:00 standing leg swings (across body)

1:00 sit and reach