IRIDIUM CrossFit – CrossFit
Complete the entire workout on a 32:00 clock.
Complete 1 set of bench press every 2:00.
Build to a heavy set of 5 and 3. Then, build to a 1-rep max.
Complete the final set at the 16:00 mark, then take 4:00 to clean up and transition to the run.
Start the run at the 20:00 mark and aim for a new PR.
200-m run (slow)
:30 arm swings across
:30 banded pull-aparts
:30 tempo push-ups
200-m run (fast)
BENCH PRESS REVIEW
Bench press setup Points Of Performance:
Set the bar up at wrist height when laying flat on the bench.
Hands outside shoulder width.
Slight back arch with pressure through the heels, hips, shoulders, and head.
Position yourself on the bench so that the bar is above the eyes.
Shoulders retracted back and down, into the bench, always.
Bench press execution:
Set the heels and hips, roll the shoulders under with a slight arch in the back.
Deep breath, un-rack bar W/OUT protracting shoulders & settle bar over sternum).
Adjust shoulders if needed, exhale & take deep breath, then lower bar down to sternum
Touch chest gently, then press up by squeezing the bar hard, exhale during the ascent.
Take a deep breath between each rep and repeat the process for every rep, every set.
BENCH PRESS BUILDUP
On a 6:00 clock:
5 bench presses
On a 32:00 clock:
Perform 1 set every 2:00.
Run 1 mile
Mod distance: From 20:00-32:00:
Run 1,000 m
1-Mile Run (Time)
Max Effort 1-Mile Run
:30 reach, roll, and lift
30 banded pull-aparts