Iron Grip CrossFit – CrossFit
There is a fundamental difference between CrossFit and other fitness programs and even other sports. We attack our weaknesses. Where other fitness programs will call for avoiding areas of weakness, (whether they be in movement or musculature) all in the name of “preventing injury,” we seek to find these weaknesses and turn them into strengths. Interestingly, this also serves to prevent injury. Other sports try to discover an athlete’s weakness, not so it can be improved, but so the coach will know which position the athlete should NOT play in. In CrossFit, we believe, (thanks to extensive evidence provided by none other than our own athletes) that chasing your weaknesses until they become strengths is one of the surest ways to improve your fitness. No matter what your strengths are, if you find your weakness and improve it, your strengths will likely become even stronger, and you’ll be a better athlete all around.
Warm-up
Warm-up (No Measure)
5 (minute) Card Draw
Spades – Grasshoppers
Clubs – Situps
Hearts – MB cleans
Diamonds – Jumping jacks
Joker – 100 meter run
Metcon
A: Metcon (AMRAP – Reps)
2 Minute AMRAP
60 Ground to overhead w bumper plate @ 45/25
30 Burpees over parallette
60 Walking lunges w/ 2 medicine balls @ 10#
30 Pullups
60 meter Bear crawl
30 KB thusters @ 35/26
60 calorie Row
1 Minute Rest
B: Metcon (AMRAP – Reps)
4 Minute AMRAP:
Same sequence as before.
1 Minute Rest
C: Metcon (AMRAP – Reps)
6 Minute AMRAP
Same sequence as before.
1 Minute Rest
D: Metcon (Time)
Same sequence as before.