22.05.29

29
May

22.05.29

IRIDIUM CrossFit – CrossFit

Complete the workout in 8:00-14:00.
Consider scaling regardless of ability if you are performing “Murph” tomorrow.
Push the pace or smooth and steady depending on how athletes feel going into Murph.
If you can’t finish the first round of calories in under 2:00, consider reducing the volume for that set.
Early rounds of deadlifts completed in 2-3 sets and later rounds in 1-2.

Warm-up

2 sets:

:30 alternating groiners (fast)

– Rest :10

:30 good mornings (PVC)

– Rest :10

:30 overhead squats (PVC)

– Rest :10

Weightlifting

Deadlift review & buildup

Coach led top-to-bottom deadlifts (5 group & 5 individual)

2 sets:

5-8 deadlifts (empty bar)

2 sets:

10 deadlifts (building)

Wod Prep

2 sets:

5/7 Echo bike calories

5 unbroken deadlifts

Metcon (Time)

For time:

20/27-cal. Echo bike

27 deadlifts

15/21-cal. Echo bike

21 deadlifts

10/15-cal. Echo bike

15 deadlifts

6/9-cal. Echo bike

9 deadlifts
Rx+ 125/185lbs

Rx 95/135lbs

Mod 10/15-cal. Echo bike

15 deadlifts (65/95 lb)

8/12-cal. Echo bike

12 deadlifts

6/9-cal. Echo bike

9 deadlifts

4/6-cal. Echo bike

6 deadlifts

Accessory

EMOM 10:

Minute 1 | :30 barbell bent-over rows

Minute 2 | :30 front rack barbell hold

Cool Down

2 sets:

1:00 standing pike stretch

:30 scorpion stretch/side

– Elevate the toes to increase the difficulty of the standing pike.