IRIDIUM CrossFit – CrossFit

Finish 3-5 rounds.
Lunges should always be unbroken.
Be able to complete 10+ unbroken, quick GHD sit-ups.
Spend no more than 1:00 on the double-unders.
Maintain a fast pace from start to finish.

Warm-up

2 sets:

50 jumping jacks

10 side-shuffle steps each direction

10 Samson lunges

10 hollow rocks

10 single-DB stiff-legged deadlift

Skill Work

GHD AND WEIGHTED SIT-UP REVIEW

2 sets:

5-10 GHD sit-ups, weighted sit-ups, or V-ups

– Rest :30 between sets

DB LUNGE AND DOUBLE-UNDER REVIEW

1 set:

:20 double-unders

:20 DB lunges (front-rack variations)

:20 double-unders

:20 DB lunges (farmers-carry variations)

Wod Prep

2 sets:

5 GHD sit-ups (or weighted sit-ups/V-ups)

6 DB lunges

15 double-unders

Weightlifting

PRE-WORKOUT STRENGTH

On a 10:00 clock:

Build to heavy 4-rep reverse lunge from rack

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

Rx

20 GHD sit-ups

10 dumbbell lunges (20/35 lb)

50 double-unders

10 dumbbell lunges

Mod

20 sit-ups

10 dumbbell lunges (10/15 lb)

50 single-unders

10 dumbbell lunges

Cool Down

2 sets:

:30 frog stretch

:30 couch stretch/leg