22.04.15

15
Apr

22.04.15

IRIDIUM CrossFit – CrossFit

Athletes should be able to complete a total of 200+ reps. Advanced athletes may be closer to 300.
Athletes should be able to perform 10+ reps at each movement before resting.
The weights for the push press and sumo deadlift high pulls should be considered light.

Warm-up

3 sets:

1:00 row

:45 of air squats

:30 of banded good mornings

Weightlifting

SUMO DEADLIFT HIGH PULL REVIEW

-Feet should be wider than their squat-width stance but not so wide that they can’t track their knees over their toes.

-Their hand width should be a thumbs distance apart or slightly wider.

-Hips should be higher than their knees but lower than their shoulders.

Sumo deadlift

High pull

SDHP and cycling

—On the way back down, return the bar to the hips before lowering back down with the rest of their body.

Wod Prep

WORKOUT WARM-UP

Perform 5 unbroken reps of each of the following movements:

1) Box jumps

2) Push presses

3) Wall-ball shots

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Cool Down

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center