CrossFit Iron Flag – CrossFit

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General Warm-Up

Warm-up

Back Squat Specific

Strength

A1: Back Squat (5×5; 2×5 @ 70% 1×5@ 75% 2×5 @ 80%)

A2: Double DB Overhead Lunge (5×6 3/leg Build up to a heavy set)

Lunges with 1 DB in each hand in overhead position. Focus on midline position and maintaining an active shoulder.

Metcon – Performance

Metcon (Time)

For Time:

3 Rounds

12 Alt. DB Snatches 50/35#

12 Toes to Bar

12 Alt. DB Snatches

12 Chest to Bar

36 Double Unders

16-minute Time Cap

Metcon – Fitness

Metcon (Time)

3 Rounds for Time:

12 Alt DB Snatches 35/20#

12 Hanging Leg Raises

12 Alt DB Snatches

12 Jumping Chest to Bar

24 Double Unders

*scale with 75 Single Unders