22.06.15

15
Jun

22.06.15

IRIDIUM CrossFit – CrossFit

9:00-15:00 total working time.
Score = total time minus 10:00 of rest.
Today’s workout is all about intensity. Aim to finish each couplet in 3:00-6:00.
Athletes should try to perform large sets for as long as possible and some may even go unbroken each time.
The thruster weight should be light and athletes should be able to go unbroken the entire time.
If an athlete can’t perform 10+ unbroken pull-ups, reduce movement difficulty or modify the rep scheme to a lower amount.

Warm-up

6 sets:

:20 air squats

:10 up-downs

:10 PVC pass throughs

Weightlifting

THRUSTER REVIEW

PROGRESSION

Muscle clean

Front squat

Push press

Thruster

PRE-WORKOUT STRENGTH

EMOM 6:

2 thrusters

– Rest with the remaining time in the minute.

– Increase load across as many sets as possible.

Metcon (Time)

For time:

15-12-9:

Thrusters

Pull-ups

-Rest 5:00

12-9-6:

Thrusters

Pull-ups

– Rest 5:00

9-6-3:

Thrusters

Pull-ups
Rx+ 65/95lbs

Rx 55/75lbs

Mod 35/45lbs & Jumping Pull-Ups

Cool Down

Accumulate:

1:00 foam roll low back

1:00 foam roll quadriceps/leg