IRIDIUM CrossFit – CrossFit

Finish in 12:00-16:00.
Athletes performing the rope climbs as Rx’d be able to complete at least 3 reps in a minute.
Complete the thrusters in 3 sets or less.
Look back to the previous Tommy V score if available.

Warm-up

AMRAP 5:

10 alternating Cossack squats

5 push-up to down dogs

10 alternating jumping lunges

5 single-arm ring rows/arm

Skill Work

ROPE CLIMB PRACTICE

1:00-1:30 of practice at each progression

PROGRESSION

Rope pull-to-stand

Hang + foot lock

Foot lock + 1 pull

Rope climb practice or scaling practice

Weightlifting

THRUSTER REVIEW

demonstrating the movements & move through 10 reps of each with an empty barbell.

PROGRESSION

Front squat

Push press

Thruster

LOADING UP

On a 8:00 clock:

Build to a heavy 2-rep thruster from the rack with a partner.

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here

Metcon (Time)

INT

21 thrusters (65/95 lb)

6 rope climbs (15 ft)

15 thrusters

4 rope climbs (15 ft)

9 thrusters

3 rope climbs (15 ft)

Mod

21 thrusters (55/75 lb)

6 rope climb pull-to-stands

15 thrusters

4 rope climb pull-to-stands

9 thrusters

3 rope climb pull-to-stands

Cool Down

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side