22.06.06

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.

Warm-up

1 set:

200-m run

20 split squats (10/leg)

20 empty-bar back-rack elbow rotations (10/side)

1 set:

400-m run

20 alternating BW reverse lunges (10/leg)

20 front-rack elbow rotations

Weightlifting

OVERHEAD LUNGE REVIEW

PROGRESSION

Hand width

Overhead reverse lunge (coach led)

Overhead reverse lunge (solo)

OVERHEAD LUNGE WARM-UP

2 sets:

6 overhead lunges (3/leg)

Overhead Lunge (6-6-6)

For load:

Overhead lunges

6-6-6

Front Rack Lunge (8-8-8)

For load:

Front-rack lunges

8-8-8

Back Rack Lunge (10-10-10)

For load:

Back-rack lunges

10-10-10

Cool Down

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg