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.
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)
15 PVC pipe overhead squats
Deadlift to knees
Deadlift to mid-thigh
Deadlift and shrug
Deadlift, shrug and high pull
Hang squat snatch
SNATCH BUILD UP
3 snatches (building)
9-6-3 reps for time:
Snatches (135/185 lb)
Burpee box jump-overs (24/30 in)
– Increase load across as many sets as possible.
30 alternating scorpion stretches
1:00 piriformis stretch/side