IRIDIUM CrossFit – CrossFit

Athlete’s build to a 1-rep max for the day.
Athlete’s have the choice to do power or squat cleans.
Build over 7 sets. Aim to start around 75% of their 1-rep max.
Accumulate as many reps as possible during the post-workout skill session.
Rest 2:00- 3:00 between sets.

Warm-up

2 sets:

:40 single-unders

10 medicine-ball deadlifts

10 medicine-ball squats

2 sets:

:40 double-unders

10 medicine-ball squat cleans

Weightlifting

CLEAN AND JERK PROGRESSION

1) Clean Shrug from Hang

2) Clean High Pull from Hang

3) Muscle Clean from Hang

4) Hang Power Clean

5) Front Squat

6) Hang Squat Clean

7) Shoulder Press

8) Dip Drive

9) Push Press

10) Push Jerk

11) Split Jerk

Weightlifting

3-5 sets:

2 clean and jerks

Aim for 75% of a known 1RM

Clean and Jerk (1-1-1-1-1-1-1)

Cool Down

3 sets:

10 ATY raises

:30 doorway pec-stretch/side