22.05.23

23
May

22.05.23

IRIDIUM CrossFit – CrossFit

CrossFit Hero workout, “Del.” Overall this should be a challenging workout because of the variety of movements and the volume.
Finish the workout in 16:00-25:00.
Weighted running, pull-ups and upper body pressing help athletes prepare for “Murph.”
Weighted runs finish in 3:00 or less.
Perform 2-4 sets on all gymnastics movements.

Warm-up

AMRAP 6:

10 alternating Spiderman stretch

100-m run

10 push-ups

100-m weighted run

5 ring rows

–Push-ups | DB push presses and handstand push-ups

Ring Rows | Banded pull-ups, strict pull-ups, weighted pull-ups

Gymnastics

KIPPING PULL-UP WARM-UP AND REVIEW

:30-1:00 at each step.

PROGRESSION

Kip swing

2 kip swings + 1 kip

2 kip swings + 1 pull-up

2 kip swings + 1 pull-up + 2 kip swings

Pull-ups

WORKOUT PREP

1 set:

3-5 weighted pull-ups

3-5 handstand push-ups

3-5 chest-to-bar pull-ups

3-5 burpees

Del (Time)

For Time:

25 Burpees

400m run with a 20# medicine ball

25 Weighted pull-ups with 20# dumbbell

400m run with a 20# medicine ball

25 Handstand push-ups

400m run with a 20# medicine ball

25 Chest-to-bar pull-ups

400m run with a 20# medicine ball

25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here
INT (10/14lb) Strict PU Kip PU

Metcon (Time)

25 burpees

400-m run

25 ring rows

200-m run

15 push-ups

400-m run

25 jumping pull-ups

200-m run

25 burpees

Cool Down

1 set:

1:00 calf mash/leg

1:00 banded shoulder stretch/arm