IRIDIUM CrossFit – CrossFit

Repeat from Sept. 17, 2021!
Complete 5+ rounds.
The load for the power cleans should be considered moderately heavy.
The athlete should be able to complete 5+ cleans in a row in the warm-up but will need to use small sets during the workout to keep moving.
The toes-to-bars should be completed in 2 sets or less.
Expect grip to be the limiting factor.

Warm-up

AMRAP 6:

2 shuttle runs (25 ft there and back)

15 air squats

25-ft broad jump

25-ft bear crawl

Weightlifting

HANG POWER CLEAN REVIEW AND LOADING

EMOM 10:

1 hang power clean

Gymnastics

TOES-TO-BAR PROGRESSION

:30-:45 at each progression, break each interval into 2-3 sets.

PROGRESSION

Lying toes-to-bars

Hanging knee raises

Kipping knee raises

Toes-to-bars attempts

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

Rx

5 power cleans (135/205 lb)

10 toes-to-bars

Int

5 power cleans (105/155 lb)

5 toes-to-bars
Mod to hang knee raises if needed.

Cool Down

2 sets:

:30 forearm stretch (palms down, fingers forward)

:30 forearm stretch (palms down, fingers backward)

:30 forearm stretch (back of hand, fingers backward)