…And the middle is the top

Iron Grip CrossFit – CrossFit

So much of what we do in CrossFit puts the focus on hip extension. In fact in any sport, you’ll find that more powerful hip extension is a common denominator among all the elite athletes. But what about hip flexion? Turns out, this oft neglected piece is a critical part of creating a well balanced athlete who is capable of maintaining midline stability across a full range of motion and under very dynamic demands. How to train this skill? Enter the knees to elbow and toes to bar progressions.


Warm-up (No Measure)

Row 250 meters

Run 200 meters

16 Single arm overhead squats w KB

Row 125 meters

Run 100 meters

16 Single arm overhead squat w KB


Toes to bar progressions


Metcon (Time)

For time:

20 KB swings @ 53/35

35 Toes to bar

50 Overhead squats @ 75/55#

35 Toes to bar

20 KB swings @ 53/35
Rx+ =

70/53# KB

105/75# Bar