22.04.09

9
Apr

22.04.09

IRIDIUM CrossFit – CrossFit

Today will challenge each athlete to move a heavy load relative to their capacity.
Athletes aim to start their first lift at 70-80% of their 1-rep-max deadlift.
Increase load across as many sets as possible.
Rest 2:00-3:00 between lifts.
For comparison, athletes can refer to Feb. 27, 2022.

Warm-up

AMRAP 4:

10 alternating Cossack squats

5 leg swings/leg (front and back)

10 alternating reverse lunges

5 good morning + hops

Weightlifting

DEADLIFT PROGRESSION AND LOADING UP

Deadlift, start at top of rep and work down to start position

From the top, hips back and down to knees

Knees to mid shin

Up to knees

Up to top of rep

Deadlift

3-5 sets:

2-3 deadlifts

Deadlift (3-3-3-3-3-3-3)

Accessory

3 sets:

20 GHD hip extensions

20 GHD back extensions

Cool Down

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg