IRIDIUM CrossFit – CrossFit

Finish the workout in less than 10:00.
Finish each set of movements in 1:30 or less.
The weight for the squat snatches should feel moderate, regardless of strategy.
If scaling, be sure to preserve the skill and stay under the 10:00 time cap. Consider scaling the skill of the muscle-ups and load of the barbell instead of volume.
Build to a heavy squat or power snatch prior to the start of the workout.

Warm-up

2-3 sets:

• :20 at each movement.

PVC pass-throughs

False-grip ring row/bent-over rows

Air squats

Snatch-grip push presses (behind the neck)

Alternating overhead lunges (PVC)

2-3 sets:

:20 at each movement.

Athletes may use a barbell or PVC:

Low ring muscle-up transitions

Muscle snatches

Overhead squats

Skill Work

MUSCLE-UP REVIEW AND SCALING

Maintain the false grip, touch the rings to the chest before the transition, and pass through the dip before lockout.

3 sets x 3-5 reps at each progression.

PROGRESSION

Low-ring muscle-up transition drill.

High ring kip-swing

Muscle-ups

Weightlifting

SNATCH REVIEW, SCALING AND PRE-WORKOUT STRENGTH

PROGRESSION

Snatch grip Deadlift

Snatch grip Deadlift + shrug

Snatch grip Deadlift + shrug + elbows high and outside, knuckles down

Muscle Snatch

Power snatch + Overhead Squat

Snatch

8-12 total reps of increasing weight, build up to a load heavier than workout weight.

Wod Prep

Prove-it set:

3 unbroken snatches (workout weight)

3 muscle-ups or variations

Amanda (Time)

1 Round for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
Goal is to squat snatch this WOD today

Cool Down

Accumulate:

1:00 couch stretch/leg

1:00 foam roll upper back