IRIDIUM CrossFit – CrossFit

Finish in 7:00-10:00.
Deadlift with an unconventional stance.
Try to run with the kettlebells.
Avoid single-unders, practice double-unders.

Warm-up

On a 9:00 clock:

200 single-unders

– Partner holds a plank

100 shoulder taps

– Partner holds a side plank

50 push-ups

– Partner holds a wall sit

50 step-back lunges

– Partner holds a Superman

Skill Work

1 set:

20 fast single-unders

20 slow single-unders

10 single-leg single-unders/side

20 backward single-unders

10 fast backward single-unders

10 slow backward single-unders

10 single-leg backward single-unders/side

Skill Work

Every 1:30 for 5 sets:

8 heavy KB swings

– Go heavier than you would for a workout.

Wod Prep

1 set:

5 single-arm KB deadlifts/side

:30 single-single-double

50-ft single-arm KB farmers carry

1 set:

5 KB deadlifts

:30 double-under practice

50-ft KB farmers carry (walking)

1 set:

10 KB deadlifts (fast)

:30 double-unders

100-ft KB farmers carry (fast)

Metcon (Time)

3 rounds:

Rx+

20 KB deadlifts (35/53 lb)

60 double-unders

100-ft KB farmers carry
Rx (26/44 lb)

Mod (18/26 lb)

Cool Down

2 sets:

1:00 standing leg swings (front and back)