IRIDIUM CrossFit – CrossFit
Aim to finish in 11:00 or less.
This is a high-skill, heavy-load workout. It will challenge stamina with a heavy barbell and a high-skill gymnastics movement.
Use a weight on the deadlift with which you are able to repeat sets of 3-5 throughout the entire workout.
Complete bar muscle-ups in 3 sets or less.
Prioritize scaling options that challenge athletes without leading to failure.
20 mountain climbers
10 staggered-stance good mornings/leg
5 single-arm ring rows/arm
20 sit-ups (legs straight)
10 good morning + jumps
5 scap pull-ups
5 strict pull-ups or ring rows
BAR MUSCLE-UP PROGRESSION
Kip swings Palms high on the bar, push and pull with the shoulders
Kip swings + 3 kips Small push and pull, then a bigger push and pull
Kipping pull-up Press down hard on the bar, then pull
Chest-to-bar pull-up Big push away at the top of the rep to reset the swing
Climbing pull-up drill Chest-to-bar, then sternum-to-bar, then belly-to-bar.
PRE-WORKOUT SKILL WORK
1 banded deadlift
– Rest with the remaining time in the minute.
Deadlifts (205/315 lb)
Deadlifts (145/205 lb)
Chest-to-bar pull-ups + push-ups
Deadlifts (75/115 lb)
Ring rows + push-ups
1:00 pigeon stretch/side