IRIDIUM CrossFit – CrossFit

Prioritize the 1,700/2000-m row and set a benchmark time.
Advise athletes not to dead sprint the row from the beginning. Instead, they should try to find their fastest sustainable pace for the first 3/4 of the row and then sprint the final 1/4 if possible
Pair up athletes based on height and ability during the overhead squats to save time.
Build to a heavy single during the overhead squats. Athletes can attempt a new 1-rep max but don’t force it.
Athletes’ first set of overhead squats should start around 70% of their 1-rep max and their final set should be around 90% or greater.
Perform a set of overhead squats every 2 minutes.

Warm-up

8 sets:

:20 max-distance row

:10 Rest

Weightlifting

OVERHEAD SQUAT WARM-UP

1 to 2 sets to build to first set of 5

2 sets:

5 overhead squats (building)

Metcon (Time)

Rx

On a 32:00 clock:

From 0:00-18:00:

For load:

Overhead squat

5-5-3-3-3-1-1-1-1-1

Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00:

For time:

Row 1,700/2,000 m

Mod

On a 32:00 Clock:

From 0:00-18:00:

For load:

Overhead squat

5-5-3-3-3-1-1-1-1-1

Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00:

For time:

Row 1,000/1,300 m

Cool Down

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side