IRIDIUM CrossFit – CrossFit
Repeat from Sept. 17, 2021!
Complete 5+ rounds.
The load for the power cleans should be considered moderately heavy.
The athlete should be able to complete 5+ cleans in a row in the warm-up but will need to use small sets during the workout to keep moving.
The toes-to-bars should be completed in 2 sets or less.
Expect grip to be the limiting factor.
2 shuttle runs (25 ft there and back)
15 air squats
25-ft broad jump
25-ft bear crawl
HANG POWER CLEAN REVIEW AND LOADING
1 hang power clean
:30-:45 at each progression, break each interval into 2-3 sets.
Hanging knee raises
Kipping knee raises
Metcon (AMRAP – Rounds and Reps)
5 power cleans (135/205 lb)
5 power cleans (105/155 lb)
Mod to hang knee raises if needed.
:30 forearm stretch (palms down, fingers forward)
:30 forearm stretch (palms down, fingers backward)
:30 forearm stretch (back of hand, fingers backward)