22.03.28

28
Mar

22.03.28

IRIDIUM CrossFit – CrossFit

Finish this workout in 7 minutes or less.
The best athletes in the world finish this workout in under 3:00.
It is okay for your athletes to not finish this workout today, but we want them to at least reach the round of 3 before getting time capped.
The snatch weight should be moderately heavy today. Have athletes find a weight that challenges them but also a weight that they won’t fail. The majority of your athletes should be performing single repetitions.
The box is higher than normal. Athletes are allowed to use their hands to assist themselves to get over the box if needed.

Warm-up

1 set:

1:00 foam rolling upper and mid-back

1:00 foam rolling each lat (right and left side )

:30 foam rolling each calf (left and right side)

3 rounds:

run 200-m

15 PVC pipe overhead squats

Weightlifting

SNATCH PROGRESSION

PROGRESSION

Deadlift to knees

Deadlift to mid-thigh

Deadlift and shrug

Deadlift, shrug and high pull

Muscle snatch

Overhead squat

Hang squat snatch

Snatch

SNATCH BUILD UP

4 sets:

3 snatches (building)

Metcon (Time)

9-6-3 reps for time:

Snatches (135/185 lb)

Burpee box jump-overs (24/30 in)

Snatch (1-1-1-1-1-1-1-1-1-1)

EMOM 10:

1 Snatch

– Increase load across as many sets as possible.

Cool Down

Accumulate:

30 alternating scorpion stretches

1:00 piriformis stretch/side