IRIDIUM CrossFit – CrossFit

Finish today’s workout in less than 30:00. Advanced athletes should
push to finish closer to 25:00.
Light to moderate loading on the deadlift. Finish the run in less than 5:00

Warm-up

On a 5:00 Clock:

:20 Row or Bike(moderate to fast pace)

10 Alternating Samson Stretch

5 Staggered Stance Good Mornings / Leg

5 Sit-ups

Weightlifting

DEADLIFT SET-UP & LOADING

Deadlift (3-4 sets of 5 reps)

Metcon (Time)

3 Rounds of:

Rx+

1000m Run

50 Sit-ups

25 Deadlifts (185/125#)

– Rest 2:00 between rounds

Rx

1000m Run

50 Sit-ups

25 Deadlifts (135/95#)

– Rest 2:00 between rounds

Beginner

600m Run

25 Sit-ups

15 Deadlifts (75/55#)

– Rest 2:00 between rounds
– Rest 2:00 between rounds

– Time Cap = 30:00

Cool Down

2 Sets

:30 Cow Cat Stretch

:30 Standing Hamstring Stretch / Side

:30 Groiner Stretch / Side

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