IRIDIUM CrossFit – CrossFit
Finish the workout in 15:00 or less.
Keep runs under 2:00.
Warm-up
Set 1
100-ft. High Knees
100-ft. Butt Kickers
20 Straight leg sit-ups
Set 2
100-ft. Skip for Height
100-ft. Side Shuffle (switch directions half way)
10 Partial ROM GHD Sit-ups (only go down 2-3″)
Set 3
100-ft. Up-Down + Broad Jump
100-ft. Walking Lunge
10 Partial ROM GHD Sit-ups (only go down halfway)
Set 3
100-ft. Backwards Jog
100-ft. Jog
10 Full ROM GHD Sit-ups
Weightlifting
SINGLE-LEG SQUAT & CANDLESTICK PRACTICE
Progression // Focus
1) Reverse Lunge + Front Foot on Plate
1:00 Candlestick Practice
2) Box Assisted
1:00 Candlestick Practice
3) Rig or Ring Assisted
1:00 Candlestick Practice
4) Single-leg squats
1:00 Candlestick Practice
Metcon (Time)
5 Rounds of:
Rx+
20 GHD Sit-ups
400m Run
Rx
12 GHD Sit-ups
300m Run
Modified
20 Straight-Leg Sit-ups
200m Run
Cool Down
3 Sets
:30 Groiner Stretch / Side
:30 Calf Stretch / Side
:30 Seated Torso Twist