IRIDIUM CrossFit – CrossFit

Finish in 15:00-20:00.
Volumes ascend as the skills and intensity increase.
Begin the pull-ups by 11:00.
High movement redundancy and localized muscular fatigue.

Warm-up

3 sets:

:20 on/ :10 off

Jumping jacks

Plank-ups

Ring rows

Skill Work

SIT-UP, TOES-TO-BAR, AND GHD REVIEW

Sit-ups

Kip swings

Kipping knee raises

Toes-to-bars

GHD sit-ups

PULL-UP, STRICT PULL-UP AND BMU REVIEW

Kipping pull-ups

Strict pull-ups

Bar muscle-ups

Wod Prep

1 set:

6 sit-ups

5 toes-to-bars

4 GHD sit-ups

3 kipping pull-ups

2 strict pull-ups

1 bar muscle-up

Metcon (Time)

Rx+

60 sit-ups

50 toes-to-bars

40 GHD sit-ups

30 pull-ups

20 strict pull-ups

10 bar muscle-ups

Rx

60 sit-ups

40 toes-to-bars

20 GHD sit-ups

20 pull-ups

10 strict pull-ups

5 bar muscle-ups

MOD

40 sit-ups

30 hanging knee raises

20 V-ups

20 jumping pull-ups

10 ring rows

5 burpee pull-ups

Cool Down

Accumulate:

1:00 banded hamstring stretch / side

1:00 sit and reach stretch