22.04.03

3
Apr

22.04.03

IRIDIUM CrossFit – CrossFit

Advanced athletes should finish this benchmark in less than 10:00.
Use a loading and height that allows you to perform at least 3 sets of 15+ reps in a row.
Use a descending rep scheme to chip through the workout, for example, 30-25-20-15…
As long as scaled athletes can stay under a 12:00 time cap, they should avoid scaling the volume lower than 120 reps.

Warm-up

1 set:

:30 single-unders

:30 air squats

:30 shoulder taps

:30 rest

1 set:

:30 single-unders

:30 prisoner squats

:30 knee push-ups

:30 rest

1 set:

:30 double-unders

:30 squat therapy

:30 push-ups

:30 rest

1 set:

:30 double-unders

:30 wall-ball front squats

:30 wall-ball push press

Skill Work

WALL-BALL DEMONSTRATION AND WARM-UP

1 set:

5 Wall-ball shots

1 set:

15 unbroken wall-ball shots

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Accessory

5 sets:

20 weighted med-ball sit-ups (20/14 lb)

20 med-ball knee tucks

Cool Down

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side