some distance from here to there, and some snatch pacing

7
Sep

some distance from here to there, and some snatch pacing

IRIDIUM CrossFit – CrossFit

In today’s workout, focus on scaling individuals to meet the stimulus
of the workout. Distance is going to be the best way to accomplish this. If athletes are unsure and would like to try the first interval as Rx’d, let them do it, but be prepared to make an adjustment after the first interval.
For athletes who are unable to run, consider biking as the first alternative as it mimics the run best. Finish each run in 4:30 or less. Advanced athletes should shoot for negative splits. Don’t let your last run be the slowest.

Warm-up

Cone to cone 50 ft back and forth

1) Alternating elbow to instep + Jog

2) Soldier Kick + Jog

3) Alternating Cossack Squat + Jog

4) Alternating Hamstring Scoop Stretch + Jog

5) Alternating Knee Hug + Jog

6) Up-Down + Jog

7) Broad Jump + Jog

Weightlifting

Set 1

10 Snatch Grip Deadlift // Focus on maintaining a flat back and raising the shoulders with the hips.

100m Run in :35 // This is equivalent to a 4:40 800m

Set 2

10 Snatch Deadlift + Shrug // Focus on standing up first before shrugging the shoulders.

100m Run in :30 // This is equivalent to a 4:00 800m

Set 3

10 Partial Overhead Squat // Focus on pressing up in to the bar as

you send your hips back and down.

100m Run in :25 // This is equivalent to a 3:20 800m

Set 4

10 Hang Power Snatch // Focus on jumping, keeping the bar close to

your body, and then landing in a partial overhead squat.

100m Run in :20-:25 // This is equivalent to a 2:40-3:20 800m

Set 4

10 Power Snatch // Focus on jumping before pulling with the arms.

100m Run // Run at the pace you are going to use in the workout.

Metcon (4 Rounds for time)

4 rounds of:

800 meter run

rest 2 minutes between rounds
Finish each 800m in less than 4:30.Pure running workout that focuses on running each interval faster

than the last, aim to have negative splits at the end of the workout. Don’t “check out” today.

Metcon (4 Rounds for time)

Intermediate

4 rounds of:

600 meter run

2 minutes rest between rounds

Metcon (4 Rounds for time)

Beginner

4 rounds of:

400 meter run

2 minutes rest between rounds