2 Minutes isn’t long… Right?

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