IRIDIUM CrossFit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
7 min AMRAP
30-sec jump rope (singles or doubles)
5 Deadbugs (each side)
5 Single Dumbbell Deadlift (each side)
5 Single Dumbbell Press (each side)
3 Box Step-ups (each side)
3 up-downs
2. Workout Prep
1 set
6 Dumbbell Snatch (moderate)
3 Burpee Box Jump Overs
Open Workout 23.3 (No Measure)
Freedom (RX’d)
23.3!!!!!
Last one! GOOD LUCK
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Freedom (RX’d)
For time
10-20-30-40-50
Dumbbell Snatches (50/35)
*15 Burpee Box Jump overs (24”/20”) after each round
(KG conv: 22.5/15)
Time cap: 20 min
Independence
For time
10-20-30-40-50
Dumbbell Snatches (35/25)
15 Burpee Box Jump overs (20”/16”) after each round
(KG conv: 15/10)
Liberty
For time
5-10-15-20-25
Dumbbell Snatches (Light)
10 Up Down Box Jump overs (20”/16”) after each round
Target time: 13-15 Minutes
Time cap: 20 minutes
Skills and Drills: Handstand Push-ups (Checkmark)
Week 6: Handstand Push-up (Kipping)
Advanced:
Every Minute (10:00)
6-10 Kipping Handstand Push-Ups (Flat surface)
Intermediate:
Every Minute (10:00)
3-5 Kipping Handstand Push-Ups (Flate Surface 1 Abmat)
Beginner:
Every min (10:00) or 5 Sets (From Box or Pike Position)
4-6: 3-second Descent + Strict Press
* Use standing Banded Overhead Hold as a substitute for athletes who struggle with stability.
CrossFit Games Open 23.3 RX (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
CrossFit Games Open 23.3 Masters RX (Ages 55+) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 kipping handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 kipping handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back