22.05.17

17
May

22.05.17

IRIDIUM CrossFit – CrossFit

Combination of a task- and time-priority workout.
Finish the workout as quickly as possible, and with as many calories as you can accumulate across the seven 1:00 intervals.
Complete the deadlifts fast and unbroken on every round.
Build lower-body stamina and endurance through shorter work and rest intervals.
Ladies should aim to complete 12-18 calories per round. Men should aim to complete 15-22 calories per round

Warm-up

1 set:

:30 bike (easy pace)

10 alternating Spiderman stretch

10 staggered-stance good mornings/leg

1 set:

:30 bike (moderate pace)

10 leg swings/leg (front and back)

10 good mornings + hop

2 sets:

:20 bike (fast pace)

5 Kang squats

Weightlifting

DB DEADLIFT PREP AND LOADING

1st set, perform deadlifts with wider stance & DB inside the legs.

2nd set, perform deadlifts with normal hip-width stance & DBs outside of legs.

3rd set, perform deadlifts with whichever technique made the most sense for you.

Increase load across sets as you see fit.

3 sets:

8 DB deadlifts

Wod Prep

2 sets:

:20 DB deadlifts

– Rest :10

:20 bike

– Rest :10

Metcon (Calories)

7 rounds for cals:

15 DB deadlifts (35/50 lb)

1:00 calorie bike

– Rest 1:00

Accessory

5 sets each with a partner:

:45 DB front-rack hold

Max GHD sit-ups

– P1 holds the front rack while P2 performs max GHD sit-ups. Switch after :45.

Cool Down

2 sets:

:30 leg swing (across body)/leg

:30 sit and reach stretch