IRIDIUM CrossFit – CrossFit
Finish in 6:00-12:00.
Be able to complete 10+ unbroken deadlifts.
Spend no more than 2:00, 1:30, and 1:00 on the handstand walks for each respective round.
Prioritize intensity over skill when scaling the handstand walks.
Min. 1 | :30 inchworm + push-ups
Min. 2 | :30 alternating single-leg toe touches
Min. 3 | :30 dive-bomber push-ups
Min. 4 | :30 air squats
Min. 5 | :30 burpees
– Complete :15 of jumping jacks at the start of every minute.
HANDSTAND WALK REVIEW
10 plank handstand shoulder taps
10 feet-elevated shoulder taps
6-10 belly-to-wall handstand shoulder taps
6-10 back-to-wall handstand shoulder taps
—–Legs stay tight together, slide heels & back along wall, then perform shoulder taps.
5:00 handstand walk recess
—–Advanced athletes practice on the floor, intermediate athletes perform the walk-to-wall drill, and beginners practice a previous step in the progression.
DEADLIFT REVIEW AND BUILDUP
5-7 deadlifts (empty bar)
On a 6:00 clock:
7-10 deadlifts (building)
– Rest :30-1:00 between sets.
21 deadlifts (155/225 lb)
21-m handstand walk
15-m handstand walk
9-m handstand walk
21 deadlifts (65/95 lb)
21-m bear crawl
15-m bear crawl
9-m bear crawl
200-m KB farmers carry (24/32 kg)
– Rest 1:00 between sets.
1:00 pigeon stretch/side