Iron Grip CrossFit – CrossFit
Of all the 10 general physical skills (see the back of your Iron Grip Shirt) each of them is a strength or a weakness for each person doing the workout. That means each workout will affect each person a little differently. Which of the 10 skills is a weakness for you? How well rounded are you? Sure, they can all be improved, but is there one or two components that need a little extra attention for a while? What movements do we do that include those skills? Are those the specific movements that you also want to improve on? What if you also made yourself improve on other movements that include those weak skills? Might that help to improve your ability with the specific movement you’re really working on…?
http://media.crossfit.com/awset/CrossFit_10_GeneralPhysical_skills6_53163396e5d5d_SD.mp4
Warm-up
Warm-up (No Measure)
8 Minutes:
4 Burpee pullups
8 Hollow rocks
12 Grasshoppers
16 Jumping jacks
move at a casual pace
Skill
Ring dip points of performance:
Static hold top/bottom
Full depth/full extension
Hips moving vs. chest moving
Kipping
Scaling
Metcon
Find a partner and trade off counting reps for each other.
A: Metcon (AMRAP – Reps)
2 Minute stations – Max reps:
Rope climbs @ 15′
Situps
Toes to bar
Ring dips
1 minute transition, then count reps for your partner.
B: Metcon (AMRAP – Reps)
2 Minute stations – Max reps:
Rope climbs @ 15′
Situps
Toes to bar
Ring dips
Rx+ =
Legless rope climbs
GHD situps