IRIDIUM CrossFit – CrossFit
Start at 50-60% of 1-rep split jerk and build to a new 1-rep max.
Lift once every 2:00 for 9 sets.
Use light loads for more reps to refine technique in the split position, then go heavy.
Manage shorter rest breaks between lifts while still trying to go heavy.
Min. 1 | :15 of each movement below
Min. 2 | 1:00 PVC pass-throughs
– Jumping jacks, mountain climbers, shoulder taps, jumping lunges
HANDSTAND WALK 5-6 minutes
Practice Steps 1 and 2 for :30-:45, these steps can also serve as scaling options for those without the ability to handstand walk. Those with the ability to handstand walk can jump straight to practicing on the floor, while others can start with the wall drill.
2 Wall walks
6 back-on-wall handstand shifts
Handstand walk practice
On a 9:00 clock:
50-ft handstand walk
– Rest 1:00-1:30 between sets.
SPLIT JERK REVIEW AND BUILDUP
Lunge-to-split with shoulder press
Dip, Drive, Drop with shoulder press
Dip, Drive, Drop, Jerk
On a 5:00 clock:
3 split jerks
– Perform 2-4 sets building in load to the first working set.
Split Jerk (5-5-3-3-3-1-1-1-1)
Mod reps 5-5-5-5-3-3-3-3
1:00 groiner stretch/side
1:00 banded shoulder stretch/side