22.06.04

4
Jun

22.06.04

IRIDIUM CrossFit – CrossFit

6-8 rounds in each 5:00 round for a total of 18-24 rounds.
Athletes should select a weight on the KB that allows them to go unbroken on both the farmers carry and KB squats for the majority of the workout.
Athletes should strive to perform unbroken push-ups for as long as possible.
Athletes should continuously switch which arm they hold the KB with during the farmers carry to ensure they evenly work both sides of the body.

Warm-up

3 sets:

:30 KB swings (lightweight)

:10 rest

:30 alternating spiderman stretch

:10 rest

:30 hang from pull-up bar

:10 rest

:30 air squats

Weightlifting

FARMERS CARRY REVIEW

2 sets:

50-ft farmers carry (25-ft each arm)

KB SQUAT WARM-UP

2 sets:

5 KB squats

5 unbroken push-ups

Metcon (3 Rounds for reps)

3 x 5:00 rounds for reps:

200-m farmers carry (16/24 kg)

Then as many reps as possible of:

5 push-ups

10 KB squats (16/24 kg)

– Rest 2:00 between rounds.

– Use a single KB for farmers carries and squats.
Mod 100-m & 12/16 kg

Accessory

Post-workout:

3 sets each with a partner:

1:00 GHD sit-up hold (parallel to the ground)

Max KB windmills

Cool Down

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side