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
Warm-up (No Measure)
7 Minutes:
10 Ring rows
10 Dumbbell thrusters
10 Hollow rocks
Skill
Squat snatch
Metcon
Metcon (Time)
For time:
15-12–9-6-3
Chest to bar pullups
Squat snatch @ 95/65
Box jumps @ 24/20″