Cleaning toes and bars
IRIDIUM CrossFit – CrossFit
Complete 5-7+ rounds. The weight on the power clean should be moderate to heavy and you should be able to perform 2-3 touch & go reps with workout weight.
Spend no more than 2:00 on any round.
Warm-up
Set 1
10 Alternating Spiderman Stretch
10 Prone Arch-ups
10 Straight Leg Sit-ups
Set 2
20 Alternating Knee-to-Elbow in Plank
20 Hollow Rocks
20 Alternating V-ups
Warm-up
Toes-to-bar progressions| 8:00 minutes
1) Position on the Pull-up Bar
2) Kip Swing
3) 2 Kip Swing + 2 Knees Above Hips
4) 2 Kip Swing + 2 Knees-to-Armpits
5) 2 Kip Swing + 2 Knees-to-Armpits + 1 Toes-to-bar
6) Multiple Toes-to-Bar
Weightlifting
POWER CLEAN PROGRESSION 5:00 minutes
On a 10:00 Clock
• The goal is to build up and hit a heavy power clean for the day. This weight should be heavier than the weight for the workout.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
Rx+
5 Power Cleans (205/145#)
10 Toes-to-Bar
Rx
5 Power Cleans (155/105#)
10 Toes-to-Bar
Beginner
5 Power Cleans (75/55#)
10 Hanging Knee Raises