IRIDIUM CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
5 Deadbugs
10 Kettlebell Curls + Shoulder Press (each)
3 Deadlifts (empty bar – build across sets)
2. Strength Prep
Athletes will be working back and forth on dead-stop deadlifts and strict deficit handstand push-ups. For deadlifts, athletes should completely reset in-between each rep before lifting the barbell again. These deadlifts teach athletes how to properly engage and build tension for this movement. Cue athletes to drive their feet into the floor and keep the lats/shoulder engaged throughout the lift. For deficit HSPU, athletes will perform 45-55% of the volume they scored on the maximum strict HSPU test day. The prescribed deficit is 4″ for men and 2″ for women. Athletes can use any deficit if the prescribed is too difficult. If unable to perform deficit, they should perform regular strict HSPU. If unable to perform strict reps, they should perform kipping reps. If unable to perform kipping reps, athletes should move to a strict double DB press.
3. Workout Prep
-With a partner –
2 sets:
20 second Bike (each/workout pace)
5 Synchro Push Ups
5 Synchro Air Squats
2 Synchro Burpee to Plate
10ft Sandbag Carry (work up in weight)
[Mayhem Hip Halo Activation] https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be
Strength
Deadlift (3×5 Dead Stop Deadlifts @ 70% of 1RM)
Gymnastics
Deficit Handstand Push-ups (5 Sets: 45-55% reps of Max Unbroken Reps (strict))
Workout
Metcon (Time)
“Catherine Wheel”
Teams of 2 (Rx+)
60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)
-into-
2 rounds:
30 Synchro Push-ups
100 ft Sandbag Front Hold Carry (each) (150/100)
30 Synchro Air Squats
100 ft Sandbag Front Hold Carry (each) (150/100)
15 Synchro Burpees to Plate
100 ft Sandbag Front Hold Carry (each) (150/100)**
-into-
60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)
***
Individual Option:
25/20 Calorie Assault bike* (Or 20/16 Calorie Echo Bike)
-into-
2 rounds:
30 Push ups
100 ft Sandbag Front Hold Carry (each) (150/100)
30 Air Squats
100 ft Sandbag Front Hold Carry (each) (150/100)
15 Burpees to Plate
100 ft Sandbag Front Hold Carry (each) (150/100)
-into-
25/20 Calorie Assault bike* (Or 20/16 Calorie Echo Bike)
***
Independence (Rx)
Teams of 2
60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)
into
2 rounds:
25 Synchro Push-ups
100 ft Sandbag Front Hold Carry (each) (100/70)
25 Synchro Air Squats
100 ft Sandbag Front Hold Carry (each) (100/70)
10 Synchro Burpees to Plate
100 ft Sandbag Front Hold Carry (each) (100/70)
into
60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)
Liberty (Scaled)
Teams of 2
40/32 Calorie Assault bike (Or 32/24 Calorie Echo Bike)
into
2 rounds:
20 Synchro Bar Push-ups
100 ft Farmer Carry (each) (moderate)
20 Synchro Air Squats
100 ft Farmer Carry (each) (moderate)
10 Synchro Up Downs
100 ft Farmer Carry (each) (moderate)
into
40/32 Calorie Assault bike (Or 32/24 Calorie Echo Bike)
Target time: 14-16 minutes
Time cap: 20 minutes
* Limited Equipment and Large Class Option available in Coach Notes
Cooldown
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)