IRIDIUM CrossFit – CrossFit

Today is an opportunity for athletes to work on higher gymnastics skills under fatigue.
Athletes should try and use a higher box that allows them to complete 5 to 10 reps every :30.
The number of muscle-ups performed will vary based on the individual’s skill set, but the athlete should be able to perform at least 1 rep each minute.
Perform a muscle-up progression that covers the majority of the scaling options for today’s workout. During this time, there could be an opportunity for an athlete to attempt their first muscle-up.
If an athlete can’t successfully perform a muscle-up in the warm-up, then they shouldn’t be attempting them in the workout. Instead, they should put effort into a scaling option that will best carry over to them performing a muscle-up. Today is not the day to try and fail over and over.


1 set:

20 alternating box step-ups (10/leg)

16 single arm DB row (8/side)

8 knee push-ups

1 set:

20 box jumps (20/24)

16 single arm DB row (8/side)

8 push-ups

1 set:

10 box jumps (24/30)

16 single arm DB row (8/side)

8 deficit push-ups (using DBs)



Ring support

Ring support + ring dip

Floor muscle-up transition

Banded muscle-up transition

Increase difficulty (reduce band tension)

High ring muscle-ups


1-2 sets:

1-5 muscle-ups

Metcon (AMRAP – Reps)

For total reps:

EMOM 14:

Min. 1 | :30 box jumps (24/30 in)

Min. 2 | Muscle-ups
Rx Low-ring muscle up transitions & 20/24 in box

Mod Banded pull-ups & 12/20 in box


On a 10:00 clock:

Build to a heavy 3-rep strict chest-to-bar pull-up

– Add load by holding a DB between the legs

Cool Down

3 sets:

:30 reach, roll, and lift

30 banded pull-aparts