22.06.09

9
Jun

22.06.09

IRIDIUM CrossFit – CrossFit

Time-priority workout that focuses on completing as many reps as possible.
3+ rope climbs in each 2:00 interval.
15-25 sit-ups.
Push the bike based on your rope-climbing ability. Easy rope climbs mean you should push harder on the bike.
Don’t stop moving on the sit-ups or the bike. Continue to accumulate repetitions until the last second.

Warm-up

1 set:

:20 bike (easy pace)

5 single-arm ring rows/arm

20 bicycle crunches

1 set:

:20 bike (add 5-10 RPMs)

10 ring rows

10 laying toes-to-bars (hands hold on to DB)

1 set:

:20 bike (add 5-10 RPMs)

10 jumping pull-ups

10 sit-ups (no DB)

1 set:

:20 bike (add 5-10 RPMs)

5-10 strict pull-ups

10 weighted sit-ups

Skill Work

ROPE CLIMB REVIEW AND PRACTICE

PROGRESSION

Rope pull-to-stand

Hang + footlock

Footlock + 1 pull

Rope climb practice or scaling practice

ROPE CLIMB SUBSTITUTION REVIEW

Wod Prep

PRE-WORKOUT TEST

1-2 set:

1-2 rope climbs (or substitution)

:20 bike (move as fast as possible)

Metcon (3 Rounds for reps)

3 rounds for reps:

2:00 rope climbs

1:00 weighted sit-ups

1:00 Echo bike

– Rest 1:00
Rx+ 15 ft & 15/25lbs

Rx 10 ft & 10/15lbs

Mod Pull-to-Stands & Unweighted Sit-Ups

Accessory

Accumulate:

50 weighted dips

Cool Down

3 sets:

:30 cobra stretch

:30 alternating scorpion stretch