IRIDIUM CrossFit – CrossFit

Complete all rowing, minus rest in less than 17:00.
• Maintain similar paces across similar distances.
• Increase your pace across the final 3 distances.
• Avoid sprinting in the first 2 intervals.

Warm-up

3-5 Sets:

10 Lateral Plank Walk / Direction

10 Synchro Sit-ups with Partner

10 Synchro Single Leg Deadlift with Partner

10 Toe Touch + Jump

10 Synchro Alternating DB Snatches with Partner (light weight)

Warm-up

ROWING TECHNIQUE FOCUS | 7:00

• Demo each progression and focus on a single teaching point per

progression.

• Direct athletes to practice 2 sets x :20 of work at each progression.

• Coach directs when athletes should start and stop their work

intervals.

2 Sets x :20 Fast Pull, Slow Return

• Demonstrate a fast pull and then a controlled return to the catch

position. The return to the catch should take twice as long as the

pull.

2 Sets x :20 Upright Torso

• Demonstrate rowing without the arms. Athletes will start from the

catch with straight arms, drive with the legs while keeping their

chest up, and then lean back slightly to finish the pull.

2 Sets x :20 Level Hands

• Demonstrate keeping the hands the same height throughout

the stroke. Make sure the hands finish with the handle touching

between the ribs and belly button. Make sure the handle starts with

arms straight and just past the toes.

Metcon (Time)

Rx

200/250m Row

400/500m Row

650/750m Row

800/1000m Row

650/750m Row

400/500m Row

200/250m Row

Intermediate

200/250m Row

400/500m Row

400/500m Row

650/750m Row

400/500m Row

400/500m Row

200/250m Row

Beginner

150/200m Row

200/300m Row

300/400m Row

400/500m Row

300/400m Row

200/300m Row

150/200m Row
target 1:00 min rest between effort and as other athletes complete.