constant movement

26
Sep

constant movement

IRIDIUM CrossFit – CrossFit

Compete today’s workout between 10:00-15:00
More moving and less resting in today’s workout. Go a little lighter and go faster.

Warm-up

DYNAMIC WARM-UP & CLEAN PROGRESSION

Set 1

10 Alternating Spiderman Stretches

10 Up-Downs over Bar (Jump or step)

10 Clean Grip Deadlift // Focus on a flat back and keeping the bar

close to the body.

50-75 m Jog

Set 2

10 In-place walking lunges

10 High plank to low plank

10 Deadlift + Jump/shrug // Focus on getting past the knees and

jumping. The barbell should feel weightless for a second.

50-75 m Jog

Set 3

10 Barbell Front Rack Lunges // Focus on keeping the elbows up the

entire time.

10 Lateral hops over bar (or stepovers)

10 Hang Power Cleans // Focus on jumping the bar to the shoulders

and landing in a partial front squat.

50-75 m Jog

Weightlifting

LOADING UP & WORKOUT SET-UP | 12:00

Hang Power Cleans, Front Rack Lunges, and KB Farmer Carry

Metcon (Time)

For Time:

100m Run

100 Lateral Hops Over Barbell

100m Run

30 Hang Power Cleans

100m Run

3:00 Plank Hold

100m Run

30 Front Rack Lunges

100m Run

100m KB Farmer Carry

100m Run
Rx+ 95/135 & 53/70

Rx 65/95 & 35/53

Beg reduce lat hops to 50 & plank to 90 seconds & 35/45 & 26/35

Cool Down

3 Sets

:30 Press-ups

:30 Downward Dog

:30 Alternating Triangle Stretch