IRIDIUM CrossFit – CrossFit
Today is intended to be a heavy day.
Athletes should continue to build in weight across all sets. Since the movements get easier as the workout continues, their first set should be the lightest and their last set should be the heaviest.
Perform a new set every 2:30.
This workout will help build posterior chain and front-rack strength, which will carry over into our thruster monthly focus.
Athletes should perform step-back lunges for each movement.
20 split squats (10/leg)
20 empty-bar back-rack elbow rotations (10/side)
20 alternating BW reverse lunges (10/leg)
20 front-rack elbow rotations
OVERHEAD LUNGE REVIEW
Overhead reverse lunge (coach led)
Overhead reverse lunge (solo)
OVERHEAD LUNGE WARM-UP
6 overhead lunges (3/leg)
Overhead Lunge (6-6-6)
Front Rack Lunge (8-8-8)
Back Rack Lunge (10-10-10)
:30 pigeon stretch/leg
:30 couch stretch/leg