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.

Warm-up

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

Weightlifting

DB SNATCH REVIEW

1 set:

5 DB snatches/arm (light)

8 alternating DB snatches (light)

8 alternating DB snatches (workout weight)

Skill Work

GHD SIT-UP REVIEW

2 sets:

:20 GHD sit-up

– Rest 1:00 between sets while partner works

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 w/ a partner:

50 calories

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

Cool Down

Accumulate:

1:00 couch stretch/leg

1:00 foam roll upper back