Iron Grip CrossFit – CrossFit

Front squat. Keeping the chest up during this movement is critical to success. It requires flexibility in the shoulders, the upper back and the ankles. Just as important, however, is the determination to get into uncomfortable positions and work on those positions until they do become comfortable. Don’t give up on trying to keep your chest and elbows up just because it’s hard to hold them there. Fight for it. Next time it will be easier. And the time after that, what was hard will feel somewhat normal. Progress on these lifts comes over the course of days, weeks and months. It doesn’t all come in a day.
Front squat
Coaching points
Keeping the chest up


A: Warm-up (No Measure)

1 Round

25 Jumping jacks

15 Knees to elbows

20 meter Bear crawl

25 Jumping jacks

15 KB swings

20 meter Crab walk

B: Warm-up (No Measure)

Front squats

10 w/ barbell





1 @ 85%


Front Squat (1-1-1-1-1-1-1)

– Increase weight each set.

– Attempt a new 1-rep max.


An optional challenge when the WOD is completed.

Metcon (AMRAP – Reps)

20:10 second intervals


Anti-Rotation w/ green/blue band (Left side)

Anti-Rotation w/ band (right side)

V-up hold

Anti-Rotation (Left)

Anti-Rotation (Right)

Score = 1 point for every 10 seconds of hold.

High score = 14

Hold 10 extra second for a perfect 15.