22.03.31

31
Mar

22.03.31

IRIDIUM CrossFit – CrossFit

Today we’ll be moving a relatively heavy load for multiple reps across multiple sets.
Athletes should increase load as they are able across each set.
Athletes should plan to lift their heaviest load on the eighth or ninth set.
Athletes should rest about 2:00 between lifts.

Warm-up

3 sets:

1:00 row, bike, SkiErg, and/or run

10 Kang squats

AIR SQUAT PRACTICE

3 sets:

:30 air squats (facing the wall)

– Rest 1:00

Weightlifting

BACK SQUAT SETUP AND PRACTICE

1 set:

5 back squats (35/45 lb)

1 set:

5 back squats (35/45 lb)

BACK SQUAT LOADING AND DUMPING

4 sets:

3 back squats

—practice dumping weight after one of these sets

Back Squat (5-5-3-3-3-1-1-1-1-1)

Cool Down

2 sets:

:30 frog stretch

:30 pigeon stretch/leg