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.
https://www.youtube.com/watch?v=ibEKXyq51l8
https://www.youtube.com/watch?v=JrdK0gU_EBo
Warm-up
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
Skill
Toes to bar progressions
Metcon
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