IRIDIUM CrossFit – CrossFit

Build in weight each set. Start with a moderate load for the set of 12 and end with a heavy load for the set of 4.
Athletes should aim to start around 60% of their 1-rep max and end at 80-85%.
Rest 2:00-3:00 between sets.
Building muscle and strength in the posterior chain.

Warm-up

AMRAP 6:

50-ft shuttle run (25 ft down and back)

25-ft bear crawl

50-ft shuttle run

25-ft inchworm

50-ft shuttle run

25-ft spiderman stretch

Weightlifting

SUMO DEADLIFT REVIEW

Set-up:

-Feet should be slightly wider than their squat-width stance.

-Knees in line with toes.

-Hands are a thumbs distance apart or slightly wider.

-Shoulders slightly in front of the bar.

-Arch chest up to maintain lumbar curve.

-Heels down.

PROGRESSION

Sumo deadlift setup

Sumo deadlift ascent

Sumo deadlift descent

Pull from shins to knees

Sumo deadlift

SUMO DEADLIFT WARM-UP

3 sets:

5 reps (building)

Sumo Deadlift (12-10-8-6-4)

Athletes who don’t want to go heavy today can start at 12 reps and stay at 8 reps for the remaining sets.

Accessory

3 sets:

20 GHD hip extensions

20 GHD back extensions

Cool Down

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)