“E pluribus unum”

Iron Grip CrossFit – CrossFit

The next in our series…
Speed = The ability to minimize the time cycle of a repeated movement. i.e. the ability to do something really fast. It bears noting here that the first 4 of these 10 general skills are all physical traits which can be trained through purely physical means. The last 4 are neurological traits that find improvement with something called practice. Moreover, these improvements actually take place within the brain, rather than the physical structure itself. Power and speed, however, are hybrids of these two components. These 2 skills can be both trained and practiced and find improvement through both physical and neurological channels.


Warm-up (No Measure)

7 Minutes:

10 Ring rows

10 Dumbbell thrusters

10 Hollow rocks


Squat snatch


Metcon (Time)

For time:


Chest to bar pullups

Squat snatch @ 95/65

Box jumps @ 24/20″

Previous Post: