22.04.02

IRIDIUM CrossFit – CrossFit

Complete the workout in less than 10:00.
Utilize a squat clean or power clean and jerk as needed.
Use a heavier clean and jerk load that won’t lead to failed reps. Consider a weight that is in the 65-70% range.
Utilize single repetitions during the clean and jerks with about :15-:30 of rest between reps.
Speed up on the burpees if you are not struggling with the cleans.
Burpees can be bar facing or lateral as long as you use a two-foot takeoff — choose the faster option for you.

Warm-up

2 sets:

:20 on/:10 off

RDLs

Muscle cleans

Push presses

Air squats or front squats

Burpees

Weightlifting

On an 8:00 clock:

5 clean and jerks (building)

5 clean and jerks (building)

3 clean and jerks (building)

3 clean and jerks (building)

2-3 clean and jerks (workout weight)

– Perform 2-5 burpees, jumping over the barbell, before each set of clean and jerks.

– Rest 1:00 between each set.

Metcon (Time)

Rx+

15 burpees, jumping over the barbell

5 clean and jerks (155/225 lb)

12 burpees, jumping over the barbell

4 clean and jerks

9 burpees, jumping over the barbell

3 clean and jerks

Rx

15 burpees, jumping over the barbell

5 clean and jerks (105/155 lb)

12 burpees, jumping over the barbell

4 clean and jerks

9 burpees, jumping over the barbell

3 clean and jerks

Mod

15 burpees

5 clean and push presses (55/75 lb)

12 burpees

4 clean and push presses

9 burpees

3 clean and push presses

Accessory

5 sets:

1 clean-grip deadlift

1 clean pull

1 power clean

– Increase load across as many sets as possible.

Cool Down

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side