22.04.21

21
Apr

22.04.21

IRIDIUM CrossFit – CrossFit

Finish the workout in 10:00-15:00.
More advanced athletes should push as close to 10:00 as possible. ✔ Athletes should be able to perform 5-7+ reps unbroken with the load chosen for the workout.
Each set of single-leg squats should take no longer than 2:00 to complete.

Warm-up

AMRAP 3:

10 jumping jacks

10 air squats

10 good mornings

Weightlifting

SUMO DEADLIFT HIGH PULL WARM-UP & LOADING UP

3 sets:

3-5 sumo deadlift high pulls

Skill Work

SINGLE-LEG SQUAT PROGRESSION

practice :30

PROGRESSION

Reverse lunge + front foot on plate

Foot hook around squatting foot

Rig or ring-assisted

Reduce the dependence on the ring or rig

Single-leg squats

Wod Prep

2 sets:

:20 single-leg squats or scaling option

– Rest :10

:20 sumo deadlift high pulls (workout weight)

– Rest :10

Metcon (Time)

4 rounds:

Rx

30 single-leg squats

15 sumo deadlift high pulls

(75/115 lb)

INT

30 single-leg squats

15 sumo deadlift high pulls (65/95 lb)

Mod

30 reverse lunges

15 sumo deadlift high pulls (55/75 lb)

Accessory

3 sets for load:

10 single-leg DB deadlifts/leg

1:00 plank (push-up position)

Cool Down

Accumulate:

1:00 couch stretch/side

1:00 quad foam roll/side

1:00 press-up hold