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.