IRIDIUM CrossFit – CrossFit

Light weight, high intensity, and constant movement for each AMRAP.
Complete 1-2 rounds per minute in first two AMRAPs.
Carry the KB in the final AMRAP at least 200m.

Warm-up

With a partner

Set 1

100m Jog + 5 Up-Downs

KB Hold at Side

Set 2

100m Jog + 5 Up-Downs

KB Hold at Chest

Set 3

100m Jog + 5 Up-Downs

KB Hold Overhead

Set 4

10 Up-Downs

KB Goblet Squat Hold

Weightlifting

Set 1

3 Single-Arm KB Deadlift / Arm

3 Single-Arm KB Swings / Arm

5 Russian KB Swings

10 Double Knee Tuck in Plank

Set 2

3 Single-Arm KB Deadlift / Arm

3 Single-Arm KB Swings / Arm

5 Russian KB Swings

10 Double Knee Tuck in Plank

Set 3

3 Single-Arm KB Deadlift / Arm

3 Single-Arm KB Swings / Arm

5 Russian KB Swings

5 Up-Downs to Plate

Metcon (No Measure)

Rx

AMRAP 5

5 KB Single-Arm Half Swings (53/35#)

10 Up-Downs to Plate

– Rest 3:00

AMRAP 4

10 Half KB Swings

10 Up-Downs to Plate

– Rest 3:00

AMRAP 3

Max Distance Single-KB Carry

Intermediate

AMRAP 5

5 KB Single-Arm Half Swings (35/26#)

10 Up-Downs to Plate

– Rest 3:00

AMRAP 4

10 Half KB Swings

10 Up-Downs to Plate

– Rest 3:00

AMRAP 3

Max Distance Single-KB Carry

Beginner

AMRAP 5

5 KB Single Arm Half Swings (26/18#)

10 Up-Downs to Plate

– Rest 3:00

AMRAP 4

10 Half KB Swings

10 Up-Downs to Plate

– Rest 3:00

AMRAP 3

Max Distance Single-KB Carry

Cool Down

3 Set

20 Alternating Single-Leg Deadlifts

10 Single-Arm Bent Over Rows / Arm

:30 Single-Arm KB Rack Hold / Side