IRIDIUM CrossFit – CrossFit

Finish in 16:00-22:00.
Prioritize pressing difficulty and movement quality over speed.
Complete each set of gymnastics pressing in 3 sets or less throughout the entire workout.
Spend no more than 1:15 on the sit-ups.

Warm-up

3 sets:

Run 200 m

10 band or pvc pass-throughs

10 band or pvc around-the-worlds (5/side)

10 shoulder taps

10 hollow rocks

Skill Work

STRICT RING DIP REVIEW

PROGRESSION

Jumping ring dip

Ring support hold

Bottom of ring hold

Strict ring dip practice

STRICT HANDSTAND PUSH-UP WARM-UP

1-2 sets:

5 handstand push-ups (or scaled variation)

10 sit-ups

*Handstand push-ups or the scaled variations should be performed in unbroken sets here and should look smooth.

Metcon (Time)

Rx+

15-12-9:

Strict handstand push-ups

*Complete 21 sit-ups after each set.

15-12-9:

Strict ring dips

*Complete 21 sit-ups after each set.

15-12-9:

Push-ups

*Complete 21 sit-ups after each set.

Mod

15-12-9:

DB strict presses

*Complete 10 sit-ups after each set.

15-12-9:

Box dips

*Complete 10 sit-ups after each set.

15-12-9:

Push-ups

*Complete 10 sit-ups after each set
Rx reps 9-6-3;15-12-9(x2)

Cool Down

Accumulate:

1:00 doorway pec-stretch/side

1:00 PVC Cuban presses