IRIDIUM CrossFit – CrossFit
This workout allows us to build our overall conditioning and stamina.
Loading, volume, and complexity should allow for large sets. Try to push for at least one unbroken round.
Adjust your speed on the box step-ups to keep moving and regain energy for the other two movements.
Finish each set of KB swings in 2 sets or less.
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
10 KB good mornings
10 box step-ups (20/24 in)
:20 double-unders or single-unders
KETTLEBELL SWING REVIEW AND PRACTICE
Single-arm KB swing
KB swing to shoulder height
Full range of motion KB swings
– Rest :10
:20 box step-ups
– Rest :10
:20 KB swings
5 rounds for time:
30 box step-ups (20/24 in)
20 KB swings (16/24 kg)
Rx 20 DUs & 20 box step-ups
Mod 40 SUs & 20 box step-ups (20 in) & 15 KB Swings (12/16 kg)
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves