IRIDIUM CrossFit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 12:00 Amrap 1:00 Row 10 Suitcase Deadlifts (each side) 3 Sandbag Cleans (light) 3 Inch Worms 10 Roll and Reach 2. Workout Prep 2 sets: 5 Dumbbell Deadlifts (increase weight) 1 Sandbag Clean (increase weight)...Read More

IRIDIUM CrossFit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo Warm Up -into- 3 set: 1:00 Assault Bike (build in pace) 5 Muscle cleans (empty bar) 5 Front Squats (empty bar) 5 Inch Worms 10 Alternating V-Ups 2. Workout Prep 2 sets: 1...Read More

IRIDIUM CrossFit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 3 sets 10 PVC Pipe Pass Throughs 10 Walking Lunge Steps 2. Strength Prep Begin setting athletes up and marking for their split jerk position. Have athletes partner up to help...Read More

IRIDIUM CrossFit – CrossFit 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 + 3x...Read More

IRIDIUM CrossFit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 2 min Choice of Machine -into- 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number multiplied by 5 in single unders (Max 10) 2. Workout Prep 2 sets: 5/4 Calorie Row (workout pace) 10 Double Unders Workout (3 Rounds...Read More

IRIDIUM CrossFit – CrossFit 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 + 3x...Read More

IRIDIUM CrossFit – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (5 Rounds for time) BikeErg Lactate Threshold 5 Sets 1000m at Easy 750m at Moderate 500m at Fast 250m at Sprint (Standing @D8-10) *Rest 2 Min between sets. Workout Two (Time) Cayenne Freedom...Read More

IRIDIUM CrossFit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Hip Halo Warmup -into- 3 sets (10 minutes) 10 Kip Swings 5 Front Squats (empty bar) 5 Push Press (empty bar) 20 Single Unders 2. Workout Prep 2 sets 4 Toes to Bar 4 Thrusters (empty...Read More

IRIDIUM CrossFit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10 min AMRAP 30 sec single unders 10 Heel Toe Rocks 50m Jog 50m Acceleration Run 5 Deadlifts (empty bar – build across) 5 Hand Release Pushups 2. Workout Prep 2 sets: 5 Deadlifts 3 Push Ups 50m Run *Build in...Read More

IRIDIUM CrossFit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 Rounds 1 min Row (Slow-moderate) 1 min Bike(Slow-moderate) 2. Workout Prep Get with your teams, and establish a plan and rotation that will help maximize efforts. Ensure athletes practice adjusting the seat height on the bike and getting in and...Read More