22.06.30

IRIDIUM CrossFit – CrossFit

8:00-13:00
Keep rounds to :45-1:30.
Athletes choosing to perform the workout as Rx’d should be able to complete the first two to three rounds unbroken.
No exercise should be broken into more than 2 sets.

Warm-up

1 set:

:20 jumping jacks

– Rest :10

:20 plank hold

– Rest :10

:20 jumping pull-ups

– Rest :10

:20 sit-ups

– Rest :10

1 set:

:20 jumping jacks

– Rest :10

:20 push-ups

– Rest :10

:20 kip swings

– Rest :10

:20 alternating v-ups

– Rest :10

1 set:

:20 jumping jacks

– Rest :10

:20 hand-release push-ups

– Rest :10

:20 pull-ups

– Rest :10

:20 v-ups

– Rest :10

Gymnastics

TOES-TO-BAR PRACTICE AND REVIEW

PROGRESSION

Position on the pull-up bar

Kip swing

2 kip swing + 2 knees above hips

2 kip swing + 2 knees-to-armpits

2 kip swing + 2 knees-to-armpits + 1 toes-to-bar

Multiple toes-to-bar reps

Wod Prep

3 sets:

3 toes-to-bars

3 hand-release push-ups

3 pull-ups

– Rest :30 between sets.

Metcon (Time)

10 rounds for time:

7 toes-to-bars

7 hand-release push-ups

7 pull-ups
Rx 5 reps

Mod 7 reps each of hanging knee raises & knee hand-release push-ups & ring rows

Accessory

Accumulate:

30 weighted strict pull-ups

– Use a weight you can maintain sets of 5 or more reps.

Cool Down

3 sets:

10 supine snow angels

10 prone snow angels