Be Powerful.

Iron Grip CrossFit – CrossFit

It has been a topic of hot debate among coaches for decades now: Is instantaneous power (i.e. jumping high, running fast) simply the result of lucky genetics, or can an athlete be trained and taught to significantly increase their ability to jump high and run fast? For many years, it seemed as though the genetics camp had all the evidence on its side. That idea is changing, however. The balance of evidence is shifting. While genetics will never be totally out of the equation, there is more and more evidence that anyone can learn and train to increase both their instantaneous and average power output. And whether you have the “right” genetics or not, hard work and dedication to your craft will also never be out of the equation.


Warm-up (No Measure)

2 Rounds

100 meter Run

20 meters Bear crawl

20 meters Crab walk

20 meters Frankenstein walk

125 meter Row


Metcon (10 Rounds for weight)

Every Minute On the Minute for 30 minutes:

Min 1: 1 Front squat @ 90% 1RM

Min 2: 2 Strict muscle ups

Min 3: 3 Box jumps @ 36/30″

Repeat the sequence for 30 minutes, giving us 10 rounds for each of the three elements.

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