22.06.05

5
Jun

22.06.05

IRIDIUM CrossFit – CrossFit

168-270 reps (15 round-24 round).
Any type of bike may be used for today’s workout.
Unbroken or large sets all the way through the round of 12’s.
Athletes should pace on the box jumps to control grip fatigue and fatigue from the bike.
Athletes can learn how to move at a threshold pace; the fastest pace they can maintain without failing reps or taking significant rests beyond :30.

Warm-up

2 sets:

1:00 calorie bike

:40 step-ups

:20 hanging tuck hold

1 set:

:30 push-ups

1:00 PVC pass-throughs

Gymnastics

1 set:

5 kip swings

5 kipping leg raises

3 singles of toes-to-bars

3-5 toes-to-bars

Skill Work

BOX JUMP REVIEW

1 set:

5 box jumps (pause at top & bottom)

6 box jumps (pause at top)

7 box jump (fast)

– Rest :20 between each set of box jumps.

Wod Prep

2 sets:

3 toes-to-bars

3 box jumps

3-cal. bike

Metcon (AMRAP – Reps)

AMRAP 15:

3-6-9-12, etc.

Toes-to-bars

Box jumps (20/24 in)

Calorie bike

– Continue adding 3 reps to each movement until time expires.
Mod Hanging Knee Raise & 16/20 in box

Accessory

4 sets:

3 weighted strict pull-ups

4 wide-grip strict pull-ups

5 strict pull-ups

– Rest 2:00 between sets and build in load each set.

Cool Down

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm