IRIDIUM CrossFit – CrossFit

Complete the workout in 15:00 or less.
Complete the handstand holds in 1-3 sets each round.
Spend no more than 1:30 on the toes-to-bars.

Warm-up

3 sets

:20 jumping jacks

– Rest :10

:20 double knee tucks in a plank

– Rest :10

Skill Work

EMOM 5

1-5 wall walks

HANDSTAND HOLD PRACTICE

Plank hold

Pike hold

Pike hold with feet on box

Handstand hold (stomach to wall)

Handstand hold (back to wall)

TOES-TO-BAR PROGRESSION

Kip swing Fast transition hollow and arch

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

2 kip swings + 2 knees-to-armpits + 1 toe-to-bar

Multiple toes-to-bars

Metcon (Time)

5 rounds for time:

1:00 handstand hold

21 toes-to-bars
Mod-plank hold & sit-ups

Cool Down

Accumulate

30 ATY drills

– Use 2.5 or 5-lb plates