IRIDIUM CrossFit – CrossFit
Complete 14-20 calories each minute.
Finish the farmers carry in 1-2 sets each round.
Take no more than 1:00 to finish the farmers carry.
Each effort on the rower should be between 80-90% intensity.
Run with the dumbbells.
Warm-up
1 set:
:20 mountain climbers
:20 shoulder taps
:20 double-knee tucks in plank
1:00 calorie row
– Row with an s/m pace fewer than 20.
1 set:
1:00 plank DB pull-throughs
1:00 calorie row
– Row with an s/m pace greater than 30
Skill Work
SPRINT START REVIEW
MOVEMENT
Sprint start 3-4 hard pulls where the torso moves between leaning forward and vertical, but never back.
Sprint start The legs should almost, but never fully extend during the first 3-4 pulls.
Sprint start Muscle the handle with the arms as much as possible in the initial few pulls.
Sprint start After the 3-4 sprint start pulls, settle into a strong, but steady cadence.
Wod Prep
Every 1:30 for 3 sets:
50-m farmers carry
:20 row
Metcon (Time)
Rx
1:00 max calorie row
150-m farmers carry (35/50 lb)
– Complete as many rounds as needed to accumulate 120/150 calories
INT 20/35 lb 100/120 cal
Mod 10/15 lb 65/80 cal
Accessory
5 sets:
10 pike-ups on rower
:30 double KB front-rack hold