22.05.24

24
May

22.05.24

IRIDIUM CrossFit – CrossFit

Prioritize lifting heavier in today’s workout. Athletes can push the calories on the machine they use but this shouldn’t fatigue them so badly that it affects their ability to lift well.
Athletes will be lifting from a rack in today’s workout.
Have athletes start around 50% of their 1-rep max and build slowly throughout the 10 rounds.
Advise athletes to hold a consistent amount of calories on the machine each time. A good goal is anywhere from 14-20 calories each time.
Athletes should have about :30-45 between rounds to change weights if needed.

Warm-up

With a partner

1 set:

1:00 on a machine

1:00 alternating Spiderman stretch

1 set:

1:00 on a machine

1:00 air squats

1 set:

1:00 on a machine

1:00 bottom of counter-balance squat hold

Weightlifting

FRONT SQUAT PROGRESSION

MOVEMENT

3 above-parallel front squat

5 front squats

FRONT SQUAT WARM-UP

2 sets:

3 front squats

Metcon (Calories)

On a 20:00 clock:

10 rounds:

3 front squats

1:00 calories on any machine

– Increase front squat load as desired.

Accessory

On a 3:00 clock:

Max-effort plank hold

– Rest as little as possible/try to go unbroken.

– Add load for athletes who can perform 3:00 unbroken.

Cool Down

2 sets:

1:00 quadriceps foam roll

1:00 saddle stretch