IRIDIUM CrossFit – CrossFit

Finish the workout between 18:00-25:00.
Longer endurance effort on the rower.
Maintain a consistent pace across the entire effort.
Advanced athletes should try for negative split

Warm-up

4 sets

:20 burpees

– Rest :10

:20 Russian twists

– Rest :10

Skill Work

Set 1:

Focus on sitting up tall on the rower. Athletes should identify their split time (per 500-m pace) as well as their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace)

Set 2:

At an 18-20 strokes-per-minute pace, your split time (per 500-m pace) should be a lower number.

15 pulls on the rower (18-20 strokes per minute)

Set 3:

At a 22-24 strokes-per-minute pace, notice that your split time (per 500-m pace) — with the same effort as the previous set but a faster stroke rate — should be faster.

15 pulls on the rower (22-24 strokes per minute)

Set 4:

At a 26-30+ strokes-per-minute pace, notice your split time (per 500-m pace) — with the same effort as the previous set but a faster stroke rate — should be even faster.

15 pulls on the rower (26-30+ strokes per minute)

5k Row (Time)

Max Effort 5k Row

Metcon (Time)

Partner Option:

For time:

10 sets:

500-m row

– Partners alternate sets. Each partner will complete 5 of the 10 sets.

Cool Down

Accumulate:

1:00 pigeon stretch/side

2:00 foam roll upper and lower back