22.03.30

30
Mar

22.03.30

IRIDIUM CrossFit – CrossFit

Advanced athletes push for 10+ rounds while everyone completes 7+.
Average between :45-1:15 per round.
Keep both movements unbroken for at least 3 rounds, then finish the work in 3 sets or less.
Good opportunity to practice moving at high speed while staying focused and upholding a high degree of movement quality.

Warm-up

2 sets:

:30 alternating single-leg toe touches

:30 alternating back-step lunges

:30 inchworm + push-ups

– Rest :30

2 sets:

5 elbow instep + reach/side

10 alternating scorpions

10 barbell RDLs

5 hand-release knee push-ups

5 hand-release push-ups

Weightlifting

DEADLIFT REVIEW AND BUILDUP

3-4 sets:

10 unbroken deadlifts (building)

– Rest :30-1:00 between sets

Wod Prep

2 rounds:

7 deadlifts (workout weight)

7 hand-release push-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 deadlifts (95/135 lb)

15 hand-release push-ups

Accessory

4 sets:

5 strict pull-ups

4 wide-grip strict pull-ups

3 weighted strict pull-ups

Cool Down

2 sets:

1:00 sit and reach

:30 doorway stretch/arm