IRIDIUM CrossFit – CrossFit

Finish the workout between 10:00-15:00 with more advanced athletes pushing to finish sub 10:00. No more than 4:00 spent on the first set of rope climbs.

Warm-up

Set 1

30 Jumping Jacks

10 Ring Rows

10 Squat Therapy (Use wall)

5 Pull-to-Stands

Set 2

15 Standing Tuck Jumps

10 Alternating Single-Arm Ring Rows

10 Squat Therapy (Increase difficulty)

Set 3

20 Air Squats

5 Strict Pull-ups or Ring Rows

20 Reverse Lunges

5 Strict Pull-ups or Ring Rows

Weightlifting

2 Rounds | 5:00

5 Deadlift (45/35#)

5 Hang Power Cleans

5 Push Press or Jerk

5 Behind the Neck Strict Press

5 Back Squat

7:00 Clock

• Build to a heavy Back Squat Double

• This bar should come from the floor and be heavier than what you are using in the workout, limited by what you can safely get from the ground onto your back.

Metcon (Time)

Rx+

21 Back Squats (body weight)

7 Rope Climbs (15-ft.)

15 Back Squats

5 Rope Climbs

9 Back Squats

3 Rope Climbs

Rx

21 Back Squats (1/2 body

weight)

3 Rope Climbs (15-ft.)

15 Back Squats

2 Rope Climbs

9 Back Squats

1 Rope Climbs

Beginner

21 Back Squats (1/4 body

weight)

9 Rope Pull-to-Stand

15 Back Squats

6 Rope Pull-to-Stand

9 Back Squats

3 Rope Pull-to-Stand