22.05.19

IRIDIUM CrossFit – CrossFit

Complete the workout in 15:00-22:00.
Practice a strategy of consistent rep sets on the pull-ups and use the practice to carry over for “Murph” at the end of the month.
Perform larger or even unbroken sets on the sit-ups.
Spend no more than 4:00 on the pull-ups and sit-ups in the first round.
Light-to-moderate clean and jerks that can be cycled for 5-7 touch-and-go reps.

Warm-up

2 sets:

:45 jump rope

10 scorpion stretches

10 RDLs

10 bent-over rows

10 shoulder presses

5 scap pull-ups w/ a pause at the top and bottom

– Use an empty barbell for the RDLs, rows, and presses.

Gymnastics

PULL-UP REVIEW

PROGRESSION

10 kip swings

3 kip swings + 3 kips

1-5 strict pull-ups

3-5 kipping pull-ups

Weightlifting

CLEAN AND JERK REVIEW

PROGRESSION

Power clean

Push jerk

Clean and jerk w/pause in-between movements

2 sets:

5 clean and jerks (building)

– Rest 1:00 between sets.

Wod Prep

1 set:

10 pull-ups

7 unbroken clean and jerks

15 sit-ups

10 pull-ups

Metcon (Time)

2 rounds:

Rx+

50 pull-ups

15 clean and jerks (95/135 lb)

75 sit-ups

Rx

25 pull-ups

15 clean and jerks (65/95 lb)

75 sit-ups

Mod

20 jumping pull-ups

10 clean and jerks (55/75 lb)

40 sit-ups

Cool Down

3 sets:

:30 doorway stretch/side

:30 banded shoulder stretch/side