IRIDIUM CrossFit – CrossFit

Finish the step-ups in less than 1:15.
10+ push presses each round.
Push the intensity from start to finish.
Short, strategic breaks to save the shoulders and grip.

Warm-up

2 sets

:30 jump rope

10 Cossack squats

10 over the fence

10 DB RDLs (light)

10 DB strict presses (light)

–then–

4 sets for reps:

:20 plate hops (45/25 lb)

– Rest :40

– Focus on fast feet and getting as many reps as possible.

Skill Work

DB STEP-UP REVIEW

1 set

10 alternating step-ups

8 single-DB alternating step-ups

6 DB step-ups

DB PUSH-PRESS REVIEW

1 set

10 single-DB push presses

8 single-arm DB push presses/arm

8 DB push presses

Wod Prep

1 set

10 DB step-ups

10 DB push presses

Metcon (AMRAP – Reps)

5 x 2:00 rounds:

20 DB box step-ups (35/50 lb) (12/20 in)

Max reps of DB push presses

– Rest 2:00 between rounds
Mod 20/35 lb DB, box step ups, and just 10 reps per round.

Cool Down

3 sets:

:30 reach, roll, and lift

30 banded pull-aparts