22.04.16

16
Apr

22.04.16

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.

Warm-up

EMOM 5:

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.

Skill Work

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.

Weightlifting

DEADLIFT REVIEW AND BUILDUP

2 sets:

5-7 deadlifts (empty bar)

On a 6:00 clock:

7-10 deadlifts (building)

– Rest :30-1:00 between sets.

Metcon (Time)

For time:

Rx

21 deadlifts (155/225 lb)

21-m handstand walk

15 deadlifts

15-m handstand walk

9 deadlifts

9-m handstand walk

Mod

21 deadlifts (65/95 lb)

21-m bear crawl

15 deadlifts

15-m bear crawl

9 deadlifts

9-m bear crawl

Accessory

3 sets:

200-m KB farmers carry (24/32 kg)

– Rest 1:00 between sets.

Cool Down

Accumulate:

1:00 pigeon stretch/side