IRIDIUM CrossFit – CrossFit

Complete this workout in 7:00-14:00. Advanced athletes should push to finish under 10:00. Intermediate and beginner athletes will likely finish between 10:00 and 14:00.
Athletes need to finish their first-round under 4:00.
Athletes should select a weight for the KB swing that will allow them to finish each round in 2 sets or less.
The pull-ups should be performed in 3 sets or less for the entire workout.
The 400-m run should be completed in 2:10 or less each round.

Warm-up

1 set:

Run 200 m

10 PVC pass-throughs

15 PVC good mornings

1 set:

Run 200 m

10 PVC around-the-worlds (5/side)

15 PVC Romanian deadlifts

1 set:

Run 200 m

10 kip swings

10 inchworm walk-outs

Gymnastics

PRE-WORKOUT STRENGTH

2 sets:

Max strict pull-ups

– Rest 3:00 between sets.

PULL-UP AND BUTTERFLY PULL-UP

:30-1:00 intervals at each progression

PROGRESSION

Butterfly kip-swing circles

Butterfly kip-swing circles

Wod Prep

KB SWING WARM-UP

1 set:

8 KB swings

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

3 sets:

:30 supine snow angels

:30 prone snow angels

:30 scap push-ups