IRIDIUM CrossFit – CrossFit

Work on building upper-body strength and increasing range of motion overhead.
Increase the load across as many sets as possible.
Fight to keep the elbows in front of the bar on every rep.
Move the bar in the straightest bar path possible.
Rest 2:00-2:30 between sets.

Warm-up

AMRAP 4:

20 jumping jacks

5 push-ups

20 alternating shoulder taps

5 shoulder presses (PVC)

Weightlifting

SHOULDER PRESS PRACTICE

Set-up:

1) Stand tall with feet under the hips.

2) Bar in the rack position.

3) Hands outside the shoulders.

4) Full grip on the bar.

5) Elbows in front of the bar.

Wod Prep

2-3 sets:

5 shoulder presses

Shoulder Press (10-10-10-10-10)

Accessory

4 sets:

:20 lateral hops over a bar

– Rest :10

:20 chin-ups

– Rest :10″

Cool Down

3 sets:

:20 down dog stretch

:20 PVC pass-throughs

:20 child’s pose stretch