IRIDIUM CrossFit – CrossFit

Complete between 3-6 rounds of today’s workout.
Perform the overhead squats unbroken in each set.
Expect grip to become a factor.

Warm-up

1 set

20 jumping jacks

10 Spiderman stretches

10 push-up to down dogs

10 alternating single-leg V-ups

1 set

20 skier jacks

10 tempo air squats (:03 down)

10 kip swings (on pull-up bar)

10 V-ups

1 set

20 jumping jacks

5 single-arm overhead squat (no weight)/arm

5 kip swings (biggest swing possible)

5 hanging knee raises

1 set

20 skier jacks

5 right-arm DB overhead squats (light DB)

5 knees-to-chest or knees-to-armpits

5 left-arm DB overhead squats

5 toes-to-bars

Skill Work

BAR MUSCLE-UP PROGRESSION

PROGRESSION

Kip swings

3 kip swings + 3 kips

Kipping pull-ups

Chest-to-bar pull-ups

Climbing pull-up drill

Bar muscle-up

Wod Prep

3 sets

4 DB overhead squats/arm

4 kip swings

4 toes-to-bars

1-2 bar muscle-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

Rx+

10 right-arm DB overhead squats (35/50 lb)

5 bar muscle-ups

10 left-arm DB overhead squats

15 toes-to-bars

Rx

10 right-arm DB overhead squats (20/35 lb)

5 pull-ups

10 left-arm DB overhead squats

15 toes-to-bars

Mod

10 right-arm DB overhead squats (10/20 lb)

5 jumping pull-ups

10 left-arm DB overhead squats

15 hanging knee raises

Cool Down

Accumulate

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift