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.
• :20 at each movement.
False-grip ring row/bent-over rows
Snatch-grip push presses (behind the neck)
Alternating overhead lunges (PVC)
:20 at each movement.
Athletes may use a barbell or PVC:
Low ring muscle-up transitions
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.
Low-ring muscle-up transition drill.
High ring kip-swing
SNATCH REVIEW, SCALING AND PRE-WORKOUT STRENGTH
Snatch grip Deadlift
Snatch grip Deadlift + shrug
Snatch grip Deadlift + shrug + elbows high and outside, knuckles down
Power snatch + Overhead Squat
8-12 total reps of increasing weight, build up to a load heavier than workout weight.
3 unbroken snatches (workout weight)
3 muscle-ups or variations
1 Round for time of 9-7-5 reps of:
Goal is to squat snatch this WOD today
1:00 couch stretch/leg
1:00 foam roll upper back