22.06.12

IRIDIUM CrossFit – CrossFit

Finish in 8:00-12:00.
Complete the deadlifts in 1-2 sets.
Finish the L-sits in 2-3 sets every round.
Focus on the technique of the “L” rather than just getting it done. Keep your legs straight and as high as possible.

Warm-up

2 sets:

:20 of work/:10 of rest

PVC good mornings

PVC pass-throughs

Hollow rocks

Dive-bomber push-ups

Scap pull-ups

Up-downs to a target

Weightlifting

DEADLIFT REVIEW

PROGRESSION

Lowering the bar

The setup

Constant torso angle

PRE-WORKOUT STRENGTH

EMOM 8:

1 deadlift

– Rest with the remaining time in the minute.

– Increase load across as many sets as possible.

2 sets:

5 deadlifts

:10 hanging L-sit hold

Metcon (Time)

5 rounds for time:

15 deadlifts (155/225 lb)

:30 hanging L-sit hold
Rx 125/185lbs & :20 hold

Mod 95/135lbs & :30 hanging tuck hold

Cool Down

Accumulate:

1:00 foam roll low back

1:00 piriformis stretch/side