IRIDIUM CrossFit – CrossFit
Athletes should focus on lifting a relatively heavy load across all nine sets.
The back half of the workout should be as heavy, if not heavier, than the front half of the workout.
Warm-up
On a 8:00 Clock
3 Sets:
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
1:00 Hollow Hold
Dumping Weight
Weightlifting
FRONT SQUAT LOADING | 10:00
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight
Front Squat (10-5-3-1-1-1-3-5-10)
10 reps = 60%+
5 reps = 70%+
3 reps = 80%+
1 rep = 90%+
Cool Down
3 Sets
:30 Groiner Stretch / Side
:30 Couch Stretch / Side