IRIDIUM CrossFit – CrossFit

Finish in 15:00-19:00.
Athletes shouldn’t finish under 12:00; if they do, they scaled too much.
Athletes should be able to complete the dumbbell snatches in large sets. The round of 50 should take them no more than 3 sets.
The 12 toes-to-bars should be completed in no more than 3 sets throughout the entire workout.

Warm-up

2 sets:

:40 single-unders

:30 inchworm walk-outs

:20 arm circles

1 set:

:40 double-unders

:30 single-arm KB deadlifts (:15 /side)

:20 kip swings

1 set:

:40 double-unders

:30 single-arm KB high pulls (alternating)

:20 kip swings

Gymnastics

TOES-TO-BAR PROGRESSION

Spend 1:00-2:00 at each step

PROGRESSION

Position on the pull-up bar Grip and active hang on bar

Kip swing

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

2 kip swings + 2 knees-to-armpits + 1 toes-to-barr

Multiple toes-to-bars

Skill Work

DB SNATCH WARM-UP

Starting position:

Hips higher than knees but lower than shoulders

Chest up.

Opposite hand off to the side.

1 set:

10 DB snatches

Metcon (Time)

Rx+

50-40-30-20-10

DB snatches (35/50 lb)

– Perform 12 toes-to-bars + 50 double-unders after each round.

Rx

35-30-25-20-10

DB snatches (35/50 lb)

– Perform 8 toes-to-bars + 30 double-unders after each round.

Mod

35-30-25-20-10

DB snatches (10/20 lb)

– Perform 10 sit-ups + 50 single-unders after each round.

Cool Down

Accumulate:

30 alternating scorpion stretches

1:00 piriformis stretch/side