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.
1:00 calorie bike
:20 hanging tuck hold
1:00 PVC pass-throughs
5 kip swings
5 kipping leg raises
3 singles of toes-to-bars
BOX JUMP REVIEW
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.
3 box jumps
Metcon (AMRAP – Reps)
Box jumps (20/24 in)
– Continue adding 3 reps to each movement until time expires.
Mod Hanging Knee Raise & 16/20 in box
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.
20 banded pull-aparts
:30 wrist extension stretch/arm