Iron Grip CrossFit – CrossFit
Luckily, this workout starts easy, which means the beginning is going to feel GREAT. Don’t let that trick you into blowing out on the 1-2-3-4-5. That’s not even half the workout. So start conservative, and save some of your engine for the end to pick up speed. The reason we start with the tempo back squats is to practice awareness in the squat. Often times we can rush a movement we’re comfortable with and become lazy with it (for lack of a better term). Today, use that tempo pausing back squat as a chance to truly stay aware of what you’re body’s doing in the squat. Then transfer it over to the metcon, and let it burrrnn.
Tempo Pausing Back Squat (5 Sets of 2)
7 Seconds Down. 3 Second Pause.
F: Metcon (Time)
Dumbbell Front Squats (35’s/20’s)
After Each Round: 45 Single Unders
Open & Performance
OP: Metcon (Time)
Dumbbell Front Squats (50’s/35’s)
After Each Round: 30 Double Unders