IRIDIUM CrossFit – CrossFit

Complete 10+ rounds.
Advanced athletes partnered should shoot for 16+ rounds.
Use the 20:00 time cap to practice the high skill movements like rope climbs and double unders.
Spend no more than 2:00 on a single round.

Warm-up

On a 5:00 Clock:

Set 1 | 20 Shoulder Taps in Plank // 10 Ring Rows or Single-KB Bent Over Rows

Set 2 | :20 Single Unders // :20 Bear Crawl

Set 3 | :20 Hang From Bar // 10 Sit-ups

Set 4 | 10 Synchro Jump Squats

Skill Work

The Burpee review

BURPEE STANDARD REVIEW | 3:00

Today we want to make sure we have a full jump and a straight arm clap overhead.

Practicing a tougher standard that is only slightly slower will make other versions of burpees faster and help provide an honest standard.

1 Set:

Focus on ensuring athletes clap overhead with arms extended and jump off of the ground.

10 Burpees

Wod Prep

2 Sets:

30 Double Unders or Single Unders

:20 Handstand Walk or Wall Walk or Push-ups

2:00 Rest Before Test

On a 6:00 Clock:

2:00 Max Double Unders

then …

4:00 Max Distance Handstand Walk

Final Prep

1-2 Sets:

5 Burpees

1 Rope Climb (or variation)

Metcon (AMRAP – Rounds and Reps)

Rx+

AMRAP 20:

5 Burpees

1 Rope Climb (15-ft.)

30 Double Unders

– Alternate full rounds with a partner.

Rx

AMRAP 20:

5 Burpees

1 Rope Climb (15-ft.)

15 Double Unders

– Alternate full rounds with a partner.

Modified

AMRAP 20:

5 Burpees

3 Pull-to-Stands

40 Single Unders

– Alternate full rounds with a partner.

Cool Down

2 Sets:

:30 Foot Lacrosse Ball Roll / Side

:30 Forearm Stretch / Side