Mayhem Affiliate 07/19/2022

IRIDIUM CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

Warm Up

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo Warmup


3 sets:

5 Bench Press (empty bar – build across)

10 Plate toe touch (each side)

3 Box Step Up (each side)

30-sec run (easy pace)

2. Strength Prep

Athletes will work back and forth on Bench Press and High Box Jumps. We are performing heavy singles for the bench between 80-90% (stay within the range). Always use a spotter on the bench when working at 80% or above. Cue athletes to drive their feet into the ground and their shoulders/glutes into the bench throughout the lift. Ensuring that the shoulders stay loaded down and back against the bench will keep athletes in a solid/stable position. High box jumps should be performed at a high height but not a 1rm height. Make sure that the jumping area is clear, so there is nothing nearby to fall on.

3. Workout Prep

1 set:

5 Deadlifts

3 Box Jumps

20-second Run


Bench Press (5 sets of 1 @ 80-90% of 1RM )


Max Height Box Jump (Distance)

Max Height Box Jump
3 High Box Jumps x 5 sets

*4-6″ below max height for 1 rep


Metcon (7 Rounds for distance)

“The Dance”

Freedom (Rx+)

7 sets:

1:30 AMRAP

10 Deadlifts (135/95)

5 Box Jumps (24/20)

Max Meter Run in Remaining Time

-rest 1:30 between sets-

Independence (Rx)

7 sets:

1:30 AMRAP

10 Deadlifts (115/80)

5 Box Jumps (20/16)

Max Meter Run in Remaining Time

-rest 1:30 between sets-

Liberty (Scaled)

7 sets:

1:30 AMRAP

10 Kettlebell Sumo Deadlifts (light)

5 Box Step ups (20/16)

Max Meter Row in Remaining Time

-rest 1:30 between sets-

Target Distance each set: 250m +

Minimum Distance before scaling: 150m

* See Coaches Notes for Limited Equipment and Large Class Option


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](

[Twisted Cross](

[Bicep Wall Stretch](

Warm Up

Warm-up (No Measure)

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