IRIDIUM CrossFit – CrossFit

12:00-18:00.
This workout allows us to build our overall conditioning and stamina.
Loading, volume, and complexity should allow for large sets. Try to push for at least one unbroken round.
Adjust your speed on the box step-ups to keep moving and regain energy for the other two movements.
Finish each set of KB swings in 2 sets or less.

Warm-up

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

1 set:

10 single-leg KB deadlifts/leg

20 alternating reverse lunges

:20 single-unders

1 set:

10 KB good mornings

10 box step-ups (20/24 in)

:20 double-unders or single-unders

Weightlifting

KETTLEBELL SWING REVIEW AND PRACTICE

PROGRESSION

KB deadlift

Single-arm KB swing

KB swing to shoulder height

Full range of motion KB swings

Wod Prep

1 set:

:20 double-unders

– Rest :10

:20 box step-ups

– Rest :10

:20 KB swings

Metcon (Time)

5 rounds for time:

40 double-unders

30 box step-ups (20/24 in)

20 KB swings (16/24 kg)
Rx 20 DUs & 20 box step-ups

Mod 40 SUs & 20 box step-ups (20 in) & 15 KB Swings (12/16 kg)

Cool Down

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves