IRIDIUM CrossFit – CrossFit

Finish the workout in 11:00-15:00.
Fast pace at the start, steady in the middle, and faster pace at the end.
Light load on the deadlifts, which can be unbroken up through most of the rounds.
Make sure to stand at the top of each box jump-over and step down between reps.
Practice performing large sets to build stamina in the deadlift.

Warm-up

On a 5:00 clock:

15 toe-taps to target

10 good mornings (vary good morning each round: wide stance, narrow stance, staggered stance, etc.)

5 consecutive step-ups/leg

5 jumps to target (medium height)

Weightlifting

DEADLIFT REVIEW & BUILDUP

1 set:

5 coach-led deadlifts (empty bar)

5 athlete deadlifts

5 coach-led touch-and-go deadlifts (light load)

5 athlete touch-and-go deadlifts

2 sets:

5 coach-led touch-and-go deadlifts (light-moderate load)

5 athlete touch-and-go deadlifts

Skill Work

BOX JUMP-OVER REVIEW

1 set:

5 box jumps

5 box jump-overs (box facing)

5 box jump-overs (lateral)

Wod Prep

1 set:

6 box jump-overs

6 deadlifts

Metcon (Time)

3-6-9-12-15-15-12-9-6-3:

Deadlifts

Box jump-overs

– Athletes stand at the top of the box and step down.
Rx+ 105/155 & 20/24

Rx 75/115 & 20/24

Mod 2-4-6-8-10-10-8-6-4-2

55/77 and 12/20

Accessory

4 sets:

:30 side plank/side

1:00 GHD sit-ups

Cool Down

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg