22.04.28

IRIDIUM CrossFit – CrossFit

12:00-17:00.
Build strict gymnastics strength while moving fast during the box jumps. The wall walks, knees-to-elbows, and toes-to-bars should be slower movements.
Perform sets of 5-10 reps at a time for the strict movements.
Perform sets of 10+ reps during the box jumps.
Complete 3-4 wall walks in 1:00.

Warm-up

3 sets:

30 alternating shoulder taps (15/arm)

20 hollow rocks

10 broad jumps

Skill Work

WALL-WALK PROGRESSION

PROGRESSION FOCUS

Starting position

Push-up

2 steps up the wall, 2 steps down

4 steps up the wall, 4 steps down

Wall walk

Gymnastics

STRICT TOES-TO-BARS PROGRESSION

PROGRESSION FOCUS

Position on the pull-up bar Grip and active hang on bar

Strict knee raise

Strict knees-to-elbows

Strict toes-to-bars

Metcon (Time)

Rx

10 wall walks

30 box jumps (20/24 in)

30 strict knees-to-elbows

30 box jumps

30 strict toes-to-bars

30 box jumps

10 wall walks

Int

5 wall walks

30 box jumps (20/24 in)

20 strict knees-to-elbows

30 box jumps

20 strict toes-to-bars

30 box jumps

5 wall walks

Mod

10 inchworms on a box

20 box jumps (12/20 in)

20 hanging knee raises

20 box jumps (12/20 in)

20 hanging knee raises

20 box jumps (12/20 in)

10 inchworms on a box

Cool Down

2 sets:

1:00 reach, roll, and lift

:30 90/90 shoulder rotation