IRIDIUM CrossFit – CrossFit

Finish each 200m farmer carry with at least 2:30 to perform the AMRAP.
Complete 3+ rounds of the AMRAP in every round.
Use a DB weight that allows you to perform the farmer carry with only one drop or break.

Warm-up

DYNAMIC PROGRESSIVE WARM-UP | 8:00

Set 1

10 Alternating Standing Quad Stretch

10 Alternating Knee-to-Chest

20 Arm Circles Forward (progressively bigger)

20 Arm Circles Backward (progressively bigger)

Set 2

10 Squat Therapy Reps (use wall)

10 High Plank to Low Plank

10 Air Squats

10 Push-ups

Set 3

20 Walking Lunges

10 Jumping Squats

10 Hand Release Push-ups

Metcon

WORKOUT PREP | 10:00

Set 1

20 Seated Leg Raises

200m Jog

Set 2

20 Seated Leg Raises over DB

100m DB Farmer Carry

Pre-Workout Test

2 Rounds:

5 DB Deficit Push-ups

5 DB Squats

Metcon (3 Rounds for reps)

Every 5:00 For 3 Rounds:

Rx

200m DB Farmer Carry

(35/25#)

AMRAP:

10 DB Deficit Push-ups

10 DB Squats

Intermediate

200m DB Farmer Carry

(25/15#)

AMRAP:

5 DB Deficit Push-ups

10 DB Squats

Beginner

200m DB Farmer Carry

(15/10#)

AMRAP:

5 Push-ups

10 DB Squats
– Use two DBs

farmer carry = 1 rep

Cool Down

3 Sets

10 A-T-Y Drill

10 Wall Slides