IRIDIUM CrossFit – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 Rounds

30 sec Row/Bike/Run/AS

30 sec Row/Bike/Run/AS

30 sec Row/Bike/Run/AS

5 Down Dog/Seal Pose Transition

2. Workout Prep

20 seconds on each machine at workout pace. Alt Mvmts, Air Squats and Run

Workout (3 Rounds for distance)

The Land Before Time

Freedom (Rx)

7:00 Max Distance Row

-1:00 rest-

7:00 Max Distance Bike

-1:00 rest-

7:00 Max Distance Row/Bike

Alternate movements, max Air Squats and max distance Run

Independence

No Change to Workout

Liberty

5:00 Max Distance Row

1:00 rest

5:00 Max Distance Bike

1:00 rest

5:00 Max Distance Row/Bike

Target Distance each set:

Row: 1800/1500m+

Bike: 3500/3000m+

Minimum Distance before scaling:

Row: 1500/1300m

Bike: 3000/2700m

Strength Accessory

Hang Power Snatch

Every minute (10:00)

1 Hang Power Snatch (Build up in weight as form allows)

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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