22.06.16

16
Jun

22.06.16

IRIDIUM CrossFit – CrossFit

11:00-15:00.
Finish each run in 1:30- 2:15.
Spend no more than 3:00 (12/minute) on the burpees.
Push the pace on the runs and move consistently on the box jumps and burpees.

Warm-up

1 set:

:20 toe taps

:20 in-and-out

:20 two-foot plate hops

:20 lateral plate hops

:20 up-downs to plate

10 alternating step-ups (to the lower box height)

– rest :10 between movements

1 set:

:20 toe taps

:20 lateral plate shuffle

:20 left-leg plate hop

:20 right-leg plate hop

:20 burpees to plate

10 alternating step-ups (to the lower box height)

– rest :10 between movements

1 set:

:20 calf stretch/leg

:30 elbow instep + reach/leg

10 hamstring kick-ups/leg

Skill Work

RUNNING PRACTICE

Every :45 for 4 sets:

100-m run

BOX JUMP & BURPEE REVIEW

1 set:

3 box jumps (slow)

3 burpees (slow)

3 box jumps (moderate)

3 burpees (moderate)

3 tall box jumps (slow)

– Rest :10-:15 between movements

Wod Prep

1 set:

200-m run

3 box jumps (24/30 in)

6 box jumps (20/24 in)

9 burpees

200-m run

Metcon (Time)

For time:

400-m run

12 box jumps (24/30 in)

400-m run

24 box jumps (20/24 in)

400-m run

36 burpees

400-m run
Mod 200-m run & 12/20 in box

Cool Down

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)