22.05.22

22
May

22.05.22

IRIDIUM CrossFit – CrossFit

A fast workout similar in time domain and movement pattern to Friday’s workout.
Complete 5-7 rounds in today’s workout.
Your fittest athlete may be able to hold a round on the minute for the majority of this workout.
Your athletes should be able to complete the sumo deadlift high pulls in 3 sets or less for the entire workout.
No movement should take longer than 1:00 to complete at any point.

Warm-up

1 set:

20 box step-ups (10/leg)

10 Cuban presses

5 inchworm walkouts

1 set:

20 box step-ups (10/leg)

10 sumo-stance Romanian deadlifts

10 single-arm DB high pulls (10/side)

1 set:

15 box jumps

10 sumo DB deadlifts

10 single-arm hang DB high pulls (10/side)

Weightlifting

SNATCH SKILL WORK

2 sets:

7 snatch-grip deadlifts

7 snatch pulls

7 muscle snatches

7 overhead squats

7 hang power snatches

7 power snatches

– Use a PVC on the first set and an empty barbell on the second set.

Weightlifting

SUMO DEADLIFT HIGH PULL PROGRESSION

Feet slightly wider than squat width.

Hands between hips and shoulder width. Usually a thumb’s distance apart.

Shoulders slightly in front of the bar.

Arch chest up to maintain the lumbar curve.

Heels down.

PROGRESSION

Sumo deadlift

Sumo deadlift + shrug

Sumo deadlift high pull

Sumo deadlift high pull touch-and-go reps

SUMO DEADLIFT HIGH PULL WARM-UP

1-2 sets:

5 unbroken sumo deadlift high pulls

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

10 box jumps (20/24 in)

11 sumo deadlift high pulls (65/95 lb)

– Athletes must step down from the box.

Cool Down

Accumulate:

3:00 face up GHD hold or hollow rock hold

2 sets:

:30 calf stretch/side

:30 couch stretch/side

:30 standing hamstring stretch/side”