IRIDIUM CrossFit – CrossFit

Finish in 5:00-10:00.
Complete the pull-ups in 5 sets or less.
No more than 4:00 to complete the double-unders.
Work on stringing together multiple reps of chest-to-bar pull-ups.
Build sprint capacity for pull-ups.

Warm-up

1 set:

:30 single-unders

10 inchworm + push-ups

:30 single-unders (fast)

10 PVC pass-throughs

1 set:

:20 left-leg, single-leg single-unders

10 scap pull-ups

:20 right-leg, single-leg single-unders

10 ring rows

1 set:

:30 double-unders

5 dive-bomber push-ups

:30 double-unders (fast)

5 single-arm ring rows/arm

Gymnastics

WEIGHTED PULL-UP REVIEW & BUILDUP

1 set:

5 strict pull-ups

5 weighted pull-ups (light)

4 weighted pull-ups (moderate)

3 weighted pull-ups (heavy)

– Rest 1:00 between sets and build in load to athletes’ starting loads.

Strength

PRE-WORKOUT STRENGTH

On an 8:00 clock:

Every 2:00 x 4 sets

4 weighted pull-ups

– Start heavy and increase load in small jumps.

-The pause pull-up involves holding the chin over the bar for :01-:02 at the top of a kipping pull-up, then pushing away into another rep with a hold.

1 set:

10 kip swings

3 kip swings + 3 kips

3-5 pause pull-ups

3-5 kipping pull-ups

15 double-unders + 3-5 kipping pull-ups

15 double-unders + 3-5 kipping chest-to-bar pull-ups

Metcon (Time)

Rx

30 pull-ups

200 double-unders

30 chest-to-bar pull-ups

Int

20 pull-ups

2:00 double-unders

20 pull-ups
Mod Jump PUs, SU, RR

Cool Down

Accumulate:

1:00 banded shoulder stretch/arm