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.
10 alternating push-up + groiner
:30 mountain climber
200-m run (moderate)
10 DB RDLs
5 wall squats
200-m run (fast)
1:00-2:00 minutes of practice each:
DB hang power cleans
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.
FARMERS CARRY REVIEW
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
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)
100-m DB farmers carry (35/50 lb)
20 DB front squats (35/50 lb)
1:00 standing leg swings (across body)
1:00 sit and reach