no legs today
IRIDIUM CrossFit – CrossFit
Warm-up
Set 1
AMRAP 2:
100m Run (Easy to moderate pace)
5 Single Arm Ring Rows / Arm
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
Set 2
AMRAP 2:
100m Run (Moderate pace)
5-10 Strict Pull-up
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
Set 3
AMRAP 2:
100m Run (Workout pace)
20 Ring Row Climbs
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
Warm-up
Progression // Focus
1) Rope Pull-to-Stand // Pulling strength
2) Hang + Footlock // Able to hold body weight while athlete establishes footlock.
3) Footlock + 1 Pull // Stand up on a secure footlock then reach as
high as possible for the next pull. Then establish the next footlock.
4) Rope Climb Practice or Scaling Practice
• Scaling options include all exercises performed in the general
warm-up.
Metcon (Time)
Rx
5 Rounds:
400m Run
1 Legless Rope Climb (15-ft.)
3 Rope Climbs (15-ft.)
Intermediate
5 Rounds:
400m Run
3 Rope Climbs (15-ft.)
Beginner
5 Rounds:
200m Run
10 Pull-to-Stands
Finish the workout between 13:00-20:00.
Spend no more than 2:00 on any of the 400m runs.
Spend no more than 1:30 performing the rope climbs in each
round.