Iron Grip CrossFit – CrossFit

Squatting is not an athletic movement. It’s a human movement. If you cannot squat to full depth, there is something wrong with you. That’s not a moral judgement, but rather a simple evaluation of your physical state of well being. Normal humans were born to be able to squat; and no, we’re not meant to lose that ability over time.
Some of you have made tremendous progress in your squats while you’ve been training here. We’re very proud of you! But don’t ever think that the work is totally done…
As coaches, we are easily pleased, but never satisfied. We’re thrilled with progress, yet we understand that it will never be perfect. But that doesn’t stop us from wanting perfect.


A: Warm-up (No Measure)

1 Min. work

10 sec. rest

Bottom squat hold

2 second bottom pause pushups

Chin-up grip dead hang


50 meter bear crawl


B: Warm-up (No Measure)

Work up to 80% 1RM for:

Front squat

Strict press


Begin with 1st set of squats, then do 1st set of presses. Continue alternating sets until you finish with the squat.

Front Squat (3-3-3-3-3)

Shoulder Press (2-2-2-2)

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