Iron Grip CrossFit – CrossFit
Here is a series of videos with a great running lesson from Brian Mackenzie. A guy who knows a thing or two about running.
https://www.youtube.com/watch?v=56Si14HZdAs
https://www.youtube.com/watch?v=103OE-duK2c
https://www.youtube.com/watch?v=TDeG7KRztZs
https://www.youtube.com/watch?v=VJn7IuTCUfI
And here is the deadlift
https://www.youtube.com/watch?v=op9kVnSso6Q
Warm-up
A: Warm-up (No Measure)
40 meter high knees
20 meter samson walk
40 meter butt kickers
20 meter under the fence
40 meter high skips
20 meter bear hops
B: Warm-up (No Measure)
Deadlift
7 reps @ 55% 1-rep max
5 reps @ 60%
3 reps @ 70%
1 rep @ 80%
1 rep @ 85%
Metcon
Metcon (Time)
4 Rounds For Time:
400 meter Run
10 V-up/Situp/Leg raise
200 meter Run
5 Deadlift @ 80% 1RM
Rx+ = 85% 1RM