22.06.22

22
Jun

22.06.22

IRIDIUM CrossFit – CrossFit

10:00-14:00.
American swings.
Complete the first 6-7 rounds unbroken.
Take no more than :05-:15 to transition between movements to keep the intensity high.
Lighter take on the thruster for our monthly focus & with an object other than a barbell.

Warm-up

1 set:

10 arm swings across

10 arm swings overhead

10 leg swings/leg

10 air squats

10 knee push-ups

1 set:

:30 kettlebell low-swings

:30 goblet squats (slow)

1 set:

:15 kettlebell swings to shoulder height

:15 kettlebell swings to overhead

:30 goblet squats (fast)

Weightlifting

THRUSTER REVIEW

PROGRESSION

DB front squat

DB push press

DB thruster

Barbell front squat

Barbell thruster

HEAVY THRUSTER

On a 10:00 clock:

Build to a heavy 1-rep thruster

Wod Prep

2 sets:

5 kettlebell swings

5 DB thrusters

Metcon (Time)

10 rounds for time:

10 KB swings

10 dumbbell thrusters
Rx+ 16/24 kg kb & 25/35 lb db

Rx 12/20 kg kb & 20/25 lb db

Mod 7 kb swings (8/12 kg) & 7 thrusters (10/15 lb)

Cool Down

Accumulate:

2:00 frog stretch