IRIDIUM CrossFit – CrossFit
Finish each movement in 2:00-3:00.
One partner works at a time while the other rests.
Athletes need to be able to complete 10 reps unbroken for each movement.
With the built-in rest breaks, cycle reps at a pace that would otherwise be unsustainable, but try to maintain for the duration of the workout.
On an 8:00 clock:
3 inchworms + 1 push-up/each
6 samson stretch lunges
9 wall-ball shots
– One partner rows or bikes for calories while the other performs the 3-6-9
DB SNATCH REVIEW
5 DB snatches/arm (light)
8 alternating DB snatches (light)
8 alternating DB snatches (workout weight)
GHD SIT-UP REVIEW
:20 GHD sit-up
– Rest 1:00 between sets while partner works
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 w/ a partner:
50 dumbbell snatches (35/50 lb)
50 GHD sit-ups
50 wall-ball shots (14/20 lb) (9/10 ft)
– Use any machine available for the calories.
Mod 10/15 lb snatches & sit-ups & 6/10 lb wall-ball
1:00 couch stretch/leg
1:00 foam roll upper back