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