Brisk and Chipper

Iron Grip CrossFit – CrossFit

The Abmat situp. We like using the Abmat when doing situps for two reasons. 1: It increases the range of motion around the hip and spine during the movement, which allows us to recruit more muscle, thus leading to greater strength development. 2: It gives support to the lower back during the movement that otherwise would not be there. You’ll also notice we prefer to open the legs during the situp. This simple technique disengages the hip flexors (somewhat), thereby forcing the lower abs to do the brunt of the work in the movement.
And here is the next in this nutrition video series.


Warm-up (No Measure)

3 Rounds

Wallball Ladder

Rd 1: Straddle stretch

Rd 2: Samson stretch

Rd 3: Couch stretch


Metcon (Time)

Accumulate 2 minutes L-Sit

1 minute parallettes

1 minute hanging

Partition as needed
10 Minute cap


Metcon (Time)

For time:

100 Walking lunges

80 Air squats

60 Situps

40 Pushups

20 Snatches @ 75/55

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