IRIDIUM CrossFit – CrossFit

1.5-2 rounds
Complete toes-to-bar in 5 sets or less
Completes wall balls in 6 sets or less
Scale loading or difficulty if needed and retain higher rep volume.

Warm-up

SQUAT THERAPY WARM-UP

EMOM 8

Minute 1 | 5 Squat Therapy Squats + 5 Kip Swings

Minute 2 | :20 Hollow Hold + 5 Deck Squats

TOES-TO-BAR REVIEW | 9:00

Progression // Focus 30-45 seconds per progression

1) Lying Toes-to-Bar // Arms straight, bring knees to chest, lift hips off

the ground, and extend legs to hit the bar.

2) Hanging Knee Raises // Bring the knees up as high as possible and

lean back.

3) Kipping Knee Raises // Focus on driving the heels back and making

sure the head and feet move in opposite directions.

4) Toes-to-Bar Attempts // Encourage athletes to actively swing their

heels down and back toward the wall behind them, then lean back

and pull their knees up aggressively.

Metcon (AMRAP – Rounds and Reps)

Rx

AMRAP 15:

25 Toes-to-Bar

50 Burpees

75 Wall Balls (14/20#)

Intermediate

25 Knees-to-Armpits

50 Burpees

75 Wall Balls (14/20#)

Beginner

15 Hanging Knee Raises

30 Burpees

45 Wall Balls (6/10#)