Category

WOD
IRIDIUM CrossFit – CrossFit Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (2 Rounds for distance) 2 Sets 10 Min at RPE3 -1 Min Rest- 3 Min at RPE5 -1 Min Rest- 4x (60 Sec at RPE7, 60 Sec at RPE2) *Rest 3...
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IRIDIUM CrossFit – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 1:00 easy row 5 Front Squats (empty bar) 5 Shoulder to Overhead (empty bar) 10-sec Handstand Hold 2. Workout Prep 1 set 8/6 Calorie Row (workout pace) 3 Strict Hand Stand Push Ups 3 Front Squats 3...
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IRIDIUM CrossFit – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Machine 5 Kipping Knee Raises 5 Hang Power Cleans (empty bar) 3 Bar Facing Up Downs 2. Workout Prep 2 sets: 3 Toes to Bar 4 Hang Power Cleans (build in weight) 3 Bar Facing Burpees...
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IRIDIUM CrossFit – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 8 min Amrap: :30 sec Row 5 Box Step Ups (each side) 5 Abmat Sit Ups 2 Muscle Snatch (empty bar or PVC) 2. Workout Prep 2 sets: 4 Synchro Med Ball Sit Ups 2 Synchro Box Jumps 1...
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IRIDIUM CrossFit – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean...
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IRIDIUM CrossFit – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 sets: :30 sec Run/Bike/Row 5 inch worms 10-second Handstand Hold :30 sec Jump Rope 2. Workout Prep 1 set: 50m Run or 4/3c Bike or 75m Row 10 Double Unders 1 Wall Walk Workout Metcon (3 Rounds for...
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IRIDIUM CrossFit – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch...
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IRIDIUM CrossFit – CrossFit Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (3 Rounds for distance) 3 Sets 10 Min at RPE3 -Rest 2 Min- 3 Min at RPE6 *Rest 2 Min between sets.WHAT IS RPE? RPE means Rate of Perceived Exertion. We...
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IRIDIUM CrossFit – CrossFit Warm Up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Easy Row – into – Partner 1 2 Sets (Empty Bar or PVC) 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 3 Squat Snatch Partner 2 2 Sets (Empty Bar or PVC) 5 Muscle Cleans 5...
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IRIDIUM CrossFit – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 min Assault Bike -into- 5 min amrap: 5 Wall Ball Thrusters 4 Box Step Ups 3 Kip Swings + 3 Kipping Knee Raises 2. Workout Prep 2 sets: 5 Wall Balls 4 Toes to Bar 3 Box Jump...
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