22.04.14

14
Apr

22.04.14

IRIDIUM CrossFit – CrossFit

Heavy lifting day. Athletes should focus on lifting a relatively heavy load for multiple sets.
Increase load across as many sets as possible.
The hang position of today’s lift demands an explosive hip and quick elbows.
Compare loads to Jan. 13, 2022.

Warm-up

3 sets:

:20 double-knee tucks in a plank

– Rest :10

:20 good mornings (35/45 lb)

– Rest :10

:20 alternating jumping lunges

– Rest :10

Weightlifting

HANG POWER CLEAN REVIEW

PROGRESSION

Clean deadlift

Hang Muscle clean

Tall hang power clean (start with shrug and pull under)

Hang power clean

LOAD UP

Athletes should add weight to each set until they find the load they plan to start with.

3-5 sets:

2-3 hang power cleans

Hang Power Clean (3-3-3-3-3-3-3)

Accessory

3 sets:

20 weighted glute bridges

20 banded side steps/side

Cool Down

2 sets:

:30 alternating scorpion stretch

:30 forearm stretch/side