IRIDIUM CrossFit – CrossFit

Death By Pull-ups (AMRAP – Reps)

After 15 min of warmup / setup:

Death By Pull-ups

With an upward-running clock starting at 1:00, continue until you fail to complete the minimum work requirement in the 1-minute:

1 pull-up between 1:00 and 2:00

2 pull-up between 2:00 and 3:00

…

continue until you fail or the clock reaches 21:00

You can use any combination of pull-ups to ascend your chin above the bar (strict, kipping, butterfly).

Scaled:

Get as far as you can Rx, then rest/modify as needed to complete 10 rounds.

You can drop from the bar to rest, use bands, etc. during the scaled portion.

Rx:

Unbroken pull-ups each round.

You cannot drop from the bar until completing the minimum work requirement.

Rx+:

Same as Rx, but also wear a weight vest.

Gymnastics

Continue to work on gymnastics movements until either the final athlete fails at pull-ups or the clock reaches 21:00.

Once the end condition is met, a 5 min rest begins for everyone, after which:

Death by Push-ups (AMRAP – Reps)

Death By Push-ups

With an upward-running clock starting at 1:00, continue until you fail to complete the minimum work requirement in the 1-minute:

1 push-up between 1:00 and 2:00

2 push-up between 2:00 and 3:00

…

continue until you fail or the clock reaches 21:00

Scaled:

Get as far as you can Rx, then rest / modify as needed to complete 10 rounds.

Rest in any position between reps and use any modifications during the scaled portion.

Rx:

Unbroken push-ups each round.

“Rest” between reps can only occur in either a plank, upward-dog, or downward-dog position.

True rest (e.g. sitting) can only occur after completing the minimum work requirement.

Rx+:

Same as Rx, but also wear a weight vest.

Gymnastics

Continue to work on gymnastics movements until either the final athlete fails at push-ups or the clock reaches 21:00.