IRIDIUM CrossFit – CrossFit

Slower-paced workout to build upper-body strength and strength endurance, and to recover from Manion.
While one athlete works, the other rests. Athletes will go back and forth for 2:00 at each station over 5 rounds. Their score is the total number of rounds completed in 20:00.
Today’s workout is going to test your athletes’ upper-body muscular endurance. Their goal is to perform as many reps as possible. The sets they complete should be repeatable for the entire workout.
The weight for the bench press should be light to moderate. Athletes should use a load that allows them to perform 5-10 reps of the bench press throughout the entire workout.
Athletes should be able to perform 2-5 reps of L pull-ups throughout the entire workout.

Warm-up

AMRAP 8:

With a partner:

P1: Run 200 m

P2: AMRAP: 10 PVC pass-throughs, 8 push-ups, 6 DB bent-over rows

*When P1 comes in from the run, switch.

Weightlifting

BENCH PRESS WARM-UP

Bench press set-up:

-Slightly wider than shoulder-width grip.

-Full foot planted.

-Shoulder blades pulled down and back.

-Slight arch in the lower back.

-The rep starts with the arm fully extended and bar placed over the chest.

PROGRESSION 10 reps each

-Pause bench press

-Bench press

Bench press warm-up:

-2 sets:

-5-7 reps (building)

Gymnastics

L PULL-UP WARM-UP

1 set:

3-5 reps

Metcon (AMRAP – Reps)

Rx

5 rounds for reps with a partner:

2:00 bench presses (105/155 lb)

2:00 L pull-ups

Int

2:00 bench presses (75/115 lb)

2:00 band-assisted L pull-ups

Mod

2:00 bench presses (35/45 lb)

2:00 single-leg elevated ring rows

Accessory

On a 5:00 clock:

Max hanging hip touches with a partner

Cool Down

Accumulate:

1:00 doorway pec-stretch/side

1:00 PVC Cuban presses