IRIDIUM CrossFit – CrossFit

Finish in 10:00-15:00.
Today is a heavy day in disguise. The weight for the back squats should be moderately heavy but something with which you can perform each round in 2-3 sets.
Build leg strength and endurance.
Work on running under total body fatigue. Runs can be used to recover, but shouldn’t take longer than 2:30 from start to finish.

Warm-up

1 set:

Run 200 m

10 alternating Spiderman stretch (5/side)

20 air squats

1 set:

Run 200 m

10 alternating Spiderman stretch (5/side)

15 squat-therapy reps

1 set:

Run 200 m

10 alternating Spiderman stretch (5/side)

10 counter-balance squats

Weightlifting

BACK SQUAT REVIEW & EMOM

6:00 to warm up to starting weight, 3-5 reps building to that weight.

75%-90% of known 1-rep max and stay at same weight for all 10:00.

EMOM 10:

2 back squats

Dumping Weight

Practice dumping weight for BS

Wod Prep

PRE-WORKOUT LOADING

Load up to workout weight, 2 sets x 5-7 unbroken reps.

Use weight that is 55-60% of Known 1RM back squat or a weight you can finish ea rd in 3 sets or less.

Metcon (Time)

9-15-21:

Back squats

– Run 400 m after each set of back squats.
Rx+ 155/225

Rx 105/155

Mod 65/95 & 200m

Cool Down

2 sets:

:30 standing quad stretch/leg

:30 couch stretch/leg