IRIDIUM CrossFit – CrossFit

Aim to finish in 11:00 or less.
This is a high-skill, heavy-load workout. It will challenge stamina with a heavy barbell and a high-skill gymnastics movement.
Use a weight on the deadlift with which you are able to repeat sets of 3-5 throughout the entire workout.
Complete bar muscle-ups in 3 sets or less.
Prioritize scaling options that challenge athletes without leading to failure.

Warm-up

1 set:

20 mountain climbers

10 staggered-stance good mornings/leg

5 single-arm ring rows/arm

1 set:

20 sit-ups (legs straight)

10 good morning + jumps

5 scap pull-ups

1 set:

20 push-ups

10 burpees

5 strict pull-ups or ring rows

Gymnastics

BAR MUSCLE-UP PROGRESSION

PROGRESSION FOCUS

Kip swings Palms high on the bar, push and pull with the shoulders

Kip swings + 3 kips Small push and pull, then a bigger push and pull

Kipping pull-up Press down hard on the bar, then pull

Chest-to-bar pull-up Big push away at the top of the rep to reset the swing

Climbing pull-up drill Chest-to-bar, then sternum-to-bar, then belly-to-bar.

Bar muscle-up

Weightlifting

PRE-WORKOUT SKILL WORK

EMOM 7:

1 banded deadlift

– Rest with the remaining time in the minute.

LOADING UP

3-4 sets:

3 deadlifts

Metcon (Time)

Rx+

12-9-6:

Deadlifts (205/315 lb)

Bar muscle-ups

Rx

12-9-6:

Deadlifts (145/205 lb)

Chest-to-bar pull-ups + push-ups

Mod

12-9-6:

Deadlifts (75/115 lb)

Ring rows + push-ups

Cool Down

Accumulate:

1:00 pigeon stretch/side