Iron Grip CrossFit – CrossFit
“Typically the worlds best athletes are minimalists when it comes to their training.
They work hard and fast with few exercises. They master the fundamentals and
work with them for years. This is the secret that no one wants to hear.”
– Greg Glassman
https://www.youtube.com/watch?v=V-hKuAfWNUw
https://www.youtube.com/watch?v=Vt0lO4jpIDo
https://www.youtube.com/watch?v=n_3FUHQJOYk
Warm-up
Warm-up (No Measure)
5 Reps each with a barbell:
Deadlift
Bent Over Row
Sumo Deadlift High Pull
Hang Power Clean
Thruster
Back Squat
Shoulder to Overhead
Snatch
Overhead Squat
Floor Press
Weightlifting
You have 7 minutes to establish a 1-rep max for the push jerk.
At the end of 7 minutes use the same weight for:
Push Jerk (1 rep Every Minute On The Minute for 5 minutes)
Metcon
Metcon (Time)
4 rounds for time of:
15 Ring dips
30 Situps
400 meter Run
Rx+ = GHD situps