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Iron Grip CrossFit – Warm-up

Warm-up

Warm-up (No Measure)

1 min Stations for 2 rounds

**Station 1:** Row

**Station 2:** Active Spidermans

**Station 3:** Banded Good Mornings

**Station 4:** Slow Burpess

**Station 5:** Child’s Pose

Warm-up (No Measure)

ROW

* Because you’ll be strapped in and seated, the rower will be the longest transition of all the movements

* For this reason, it pays off to hold on for slightly longer efforts

* But as these team workouts typically go, we want to switch out athletes before movement starts to slow down

* For this station, you can switch out based on time or calories

* If each athlete rows for 40 seconds, you’ll get 2 turns a piece during the 4-minute window

* You can also switch every 10-15 calories, which is usually a good range before speed starts to slow

LATERAL BARBELL BURPEES & DEADLIFTS

* The burpees and deadlifts are a much faster transition than the rower, which means you can switch out more frequently here

* While you *could* hold on for longer bouts of work, shorter burst may be better in the long run

* Consider the following ranges for each movement:

* **Lateral Barbell Burpees:** Switch Every 3-5 Reps

* **Deadlifts:** Switch Every 5-7 Reps

Iron Grip CrossFit – CrossFit

This one’s A LOT. If you add it up, 50 alternating snatches, 50 step ups, 500 feet of dumbbell carry, and 120/90 calories on the bike. SO, by all means, if you just want to move or you’re more in the mood to keep the heart rate at a reasonable measure, then don’t be afraid to scale it down a bit. OR, if you’re like heck yeah let’s do it, then heck yeah, let’s do it! Happy Sunday!

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Metcon

Fitness

F: Metcon (Time)

Buy-In: 60/45 Calorie Assault BIke

5 Rounds:

10 Alternating Dumbbell Power Snatches

10 Single Dumbbell Box Step-ups

100′ Single Dumbbell Famers Carry

Cash-Out: 60/45 Calorie Assault Bike

Dumbbell: 35/20

Box: 24/20

Open & Performance

OP: Metcon (Time)

Buy-In: 60/45 Calorie Assault BIke

5 Rounds:

10 Alternating Dumbbell Power Snatches

10 Single Dumbbell Box Step-ups

100′ Single Dumbbell Famers Carry

Cash-Out: 60/45 Calorie Assault Bike

Dumbbell: 50/35

Box: 24/20

Iron Grip CrossFit – CrossFit

HOPEFULLY, 3,000 meters and 90 toes to bar don’t take too long, but the idea is simple: fatigue your legs, arms, and midline, then ask you to do lots of burpees and increasingly heavy clean and jerks. Ain’t nuttin’ better than that on a Saturday am I right?? Plus those two good lookin’ compadres of yours are helping you out too! Win-win. Let’s do it errbody!

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Metcon

Fitness

F: Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

1,000 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (95/65)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (115/85)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (135/95)

Open & Performance

OP: Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

1,000 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (135/95)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (155/105)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (185/135)

Iron Grip CrossFit – CrossFit

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Metcon

Fitness

F: Metcon (AMRAP – Reps)

Teams of 2

AMRAP 25:

3 Wallballs (14/10)

3 Kettlebell Swings (36/26)

3 Calorie Machine

6 Wallballs (14/10)

6 Kettlebell Swings (35/26)

6 Calorie Machine

9 Wallballs (14/10)

9 Kettlebell Swings (35/26)

9 Calorie Machine

…

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

Open & Performance

OP: Metcon (AMRAP – Reps)

Teams of 2

AMRAP 25:

3 Wallballs (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Machine

6 Wallballs (20/14)

6 Kettlebell Swings (53/35)

6 Calorie Machine

9 Wallballs (20/14)

9 Kettlebell Swings (53/35)

9 Calorie Machine

…

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

Iron Grip CrossFit – CrossFit

Muscle Snatch is primarily a snatch accessory, but every now and again, it’s good to go heavy with accessories so the actual movement benefits next time you touch on it. So heavy set of 3 muscle snatch, establish that technique then during the intervals, you get to drop under! Could there be any better news? Probably not! So try out this accessory, enjoy those 100 sit-ups, lots and lots of rowing, and then more heavy snatches. Yay! It’s almost Friday!

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Weightlifting

Muscle Snatch (Build to Heavy Set of 3)

Metcon

Open – Performance – Fitness

Metcon (Weight)

On the 4:00 x 5 Rounds:

300/250 Meter Row

20 AbMat Sit-ups

3 Power Snatches

*Athletes Build in Weight Over the 5 Rounds

Iron Grip CrossFit – CrossFit

For those who don’t know, a cluster is a squat clean directly into a thruster. One fluid movement that goes through ALL the range of motions. Good news is, you’ve only got to do 15 at a time. More good news is, it’s your buy in and cash out, and even better news, you get to bike!! Could life get any better? I submit that it cannot. Added cherry on top: lots of pull-ups. So let’s get this hump day over and let’s DO IT!!

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Metcon

Fitness

F: Metcon (Time)

Buy-In: 15 Clusters (95/65)

3 Rounds:

21/15 Calorie Bike

15 Pull-ups

Cash-Out: 15 Clusters (95/65)

Open & Performance

OP: Metcon (Time)

Buy-In: 15 Clusters (135/95)

3 Rounds:

21/15 Calorie Bike

15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)

Iron Grip CrossFit – CrossFit

Gettin’ GymNASTY today with some options for max reps. You will notice it’s listed in order of simplest to most difficult. So if you know you DEFINITELY can’t do strict handstand push-ups but you’re like, “maaaannn I don’t wanna do no regular push-ups!” Great! We’ve got ring dips. Regardless of what you choose, there’s 3 sets which is just plenty to fatigue you and THEN, you get to do burpees!! Heck yeah! Happy friggin Tuesday!!

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Gymnastics

Push-ups (3 Sets for Max Reps)

Ring Dips (3 Sets for Max Reps)

*Must Be Strict

Strict Handstand Push-Ups (3 Sets for Max Reps)

Metcon

Fitness

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Burpees

40 Single Unders

Open & Performance

OP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Burpees

25 Double Unders

Iron Grip CrossFit – CrossFit

You’ve most likely heard me say this before but ideally, your first round should be your slowest. That way you only get faster or stay consistent for the 4 rounds to follow. The place where you blow up though is in those jump lunges and shuttle runs. Ohhhhhh BOY your legs are gonna be blown up! So anticipate that on the first round. Yes the jump lunges feel fine now, but how about after 80 of them? So start off slow, then improve if you can on each round.

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Metcon

Fitness

F: Metcon (Time)

On the 5:00 x 5 Rounds:

7 Deadlifts (155/105)

20 Alternating Jumping Lunges

7 Deadlifts (155/105)

20 x 10 Meter Shuttle Runs
Score is Slowest Round

Open & Performance

OP: Metcon (Time)

On the 5:00 x 5 Rounds:

7 Deadlifts (185/135)

20 Alternating Jumping Lunges

7 Deadlifts (185/135)

20 x 10 Meter Shuttle Runs
Score is Slowest Round

Iron Grip CrossFit – CrossFit

It might look like a lot, but believe it or not it is a relatively quick workout. The biggest thing is to recognize that most of the time is spent on “Cindy” (5 Pull-ups, 10 Push-ups, 15 Air Squats). If you’re prepared for that, you know you can push the pace on the air squats then expect the pushups to catch up a little. Other than that, just keep moving, and it’ll be great!!

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Metcon

Fitness

F: Metcon (Time)

For Time:

21 Push Presses (75/55)

5 Rounds of “Cindy”

15 Push Presses (75/55)

3 Rounds of “Cindy”

9 Push Presses (75/55)

1 Rounds of “Cindy”

Open & Performance

OP: Metcon (Time)

For Time:

21 Push Presses (95/65)

5 Rounds of “Cindy”

15 Push Presses (95/65)

3 Rounds of “Cindy”

9 Push Presses (95/65)

1 Rounds of “Cindy”

Iron Grip CrossFit – CrossFit

5 rounds is a DOOZY, but who doesn’t LOVE burpees? I mean c’mon? Friggin burpees. The nice thing is, a minute of rest should be just enough to allow you to recuperate to repeat each round’s total. Try to get better with each round, so start off with a number you can easily beat. Nothin better than burpees on a Saturday!

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Metcon

Fitness

F: Metcon (5 Rounds for reps)

5 Rounds:

1 Minute Row

1 Minute Power Cleans (95/65)

1 Minute Burpees

1 Minute Rest

Open & Performance

OP: Metcon (5 Rounds for reps)

5 Rounds:

1 Minute Row

1 Minute Power Cleans (115/85)

1 Minute Burpees

1 Minute Rest