22.06.24

24
Jun

22.06.24

IRIDIUM CrossFit – CrossFit

4 faster “mini-chippers.”
Finish both the run and row in under 4:00.
Finish the chest-to-bar pull-ups and burpees-to-target in under 4:30.
Sprint the run and row without much of a game plan.
Each athlete should come up with their own strategy that will allow them to move as fast as possible on the chest-to-bar pull-ups and burpees-to-target.

Warm-up

3 sets:

Every 3:00:

Run 200-m

Row 200/250-m

-rest the time remaining in the 3:00 window.

Gymnastics

CHEST-TO-BAR PULL-UP REVIEW

PROGRESSION

Position on the pull-up bar

Kip swing

2 kip swings + 1 kip

2 kip swings + 1 pull-up

2 kip swings + 1 chest-to-bar pull-up

2 kip swings + 1 chest-to-bar pull-up + 2 kip swings

Multiple chest-to-bar pull-ups

QUICK BURPEE-TO-TARGET REVIEW

Metcon (Time)

On a 20:00 clock, each for time:

From 0:00-5:00:

800-m sprint

From 5:00-10:00:

75 chest-to-bar pull-ups

From 10:00-15:00:

75 burpees-to-target

From 15:00-20:00:

800/1,000-m row

– Score is total combined work time.
Rx 50 C2B & 50 burpees

Mod 600-m & 75 ring rows & 50 burpees & 600/750-m row

Accessory

1 set:

200-m overhead plate carry (35/45 lb)

50 v-ups

200-m overhead plate carry

Cool Down

Accumulate:

1:00 banded shoulder stretch/side