IRIDIUM CrossFit – CrossFit

Today’s workout is aerobic and is intended to be treated like a sprint. We want athletes to give 85-90% effort from the beginning and try to repeat that effort each round.
While one partner is working, the other is resting. This means they will likely be working as long as they’re resting. The rest should give the athletes enough time to almost fully recover before the next round.
Each round should take between 5:00 and 6:00. No round should take longer than 6:00.
If the partner option for today doesn’t work, have athletes rest 3:00 between each round.

Warm-up

AMRAP 7:

P1: 200-m run

P2: Max-meter row

Skill Work

ROWING EFFICIENCY

Set 1:

Focus on sitting up tall on the rower. Athletes should identify their 500-m stroke rate as well as their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace)

Set 2:

At an 18-20 strokes-per-minute pace, notice your 500-m stroke rate. It should be a lower number.

15 pulls on the rower (18-20 strokes-per-minute pace)

Set 3:

At a 22-24 strokes-per-minute pace, notice your 500-m stroke rate. With the same effort as the previous set but a faster stroke rate, your pace should be faster.

15 pulls on the rower (22-24 strokes-per-minute pace)

Set 4:

At a 26-30+ strokes-per-minute pace, notice your 500-m stroke rate. With the same effort as the previous set but a faster stroke rate, your pace should be even faster.

15 pulls on the rower (26-30+ strokes-per-minute pace)

Wod Prep

EARN IT

Start a clock for 1:00.

1 set:

Max burpees, if you don’t complete 20 burpees, scale down the reps in the workout.

Metcon (Time)

3 rounds each, with a partner:

Rx

400/500-m row

21 burpees

400-m run

Mod

200/250-m row

12 burpees

200-m run
That means 6 total rounds per team.

Cool Down

2 sets:

:30 alternating standing Figure 4 stretch

:30 standing hamstring stretch/side