Iron Grip CrossFit – CrossFit
We’ll finish our week of metcons with a nice little chipper, as in this is the kind of workout you simply need to chip away at, a few reps at a time, but while you’re chipping away at the workout, it’s also chipping away at you.
https://www.youtube.com/watch?v=IJZpz5C1dAA
https://www.youtube.com/watch?v=qZ6NX4yQLCo
Warm-up
Warm-up (No Measure)
Tabata Intervals – 3 Rounds
Squats
Jumping jacks
Bear crawl
Rd 1: Straddle stretch
Rd 2: Samson stretch
Rd 3: Standing toe reach
Rd 1: slow pace
Rd 2: moderate pace
Rd 3: full speed
Skill
Kipping
Beg: Forward + back target practice
Int: Partner assisted pullups -AND/OR- kipping hip raise
Adv: Alternating pullup/knees to elbows
Metcon
Metcon (Time)
For time:
50 Deadlift @ 75/55
50 Pushups
40 Hang cleans @ 75/55
40 Walking lunges
30 Front squats @ 75/55
30 Pullups
20 Snatches @ 75/55
20 Knees to elbows
Rx+ = 95/65