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
https://www.youtube.com/watch?time_continue=5&v=m4ytaCJZpl0
Coaching points
https://www.youtube.com/watch?time_continue=2&v=EyJzR3oeoBA
Keeping the chest up
https://www.youtube.com/watch?v=V5inVJxQzzY
Warm-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
7
5
3
2
1 @ 85%
Weightlifting
Front Squat (1-1-1-1-1-1-1)
– Increase weight each set.
– Attempt a new 1-rep max.
Metcon
An optional challenge when the WOD is completed.
Metcon (AMRAP – Reps)
20:10 second intervals
L-sit
Anti-Rotation w/ green/blue band (Left side)
Anti-Rotation w/ band (right side)
V-up hold
Anti-Rotation (Left)
Anti-Rotation (Right)
L-sit
Score = 1 point for every 10 seconds of hold.
High score = 14
Hold 10 extra second for a perfect 15.