IRIDIUM CrossFit – CrossFit
Weighted Step-ups (6×4, Common Wt., Alt. Front / Back Rack Each Set)
It’s all in the kips (Time)
4 Rounds For Time:
250 m Row
4x (Knee to Elbow + Toe to Bar)
Break the bar movements as needed but you must alternate between Knee to Elbow and Toe to Bar.
Large / unbroken sets will require focus and dedication to the back-end of the kip in particular (to setup for the next knee or toe contact).
If you are still struggling with kips, take these 2 movements at a time or scale and work on solid kips with maximal range an minimal sway / pendulum, etc.