Iron Grip CrossFit – CrossFit
The bar just needs to go up. Straight up.
https://www.youtube.com/watch?v=pKXfB137TAM
Warm-up
Warm-up (No Measure)
Strict press
10 reps w/ PVC
7 reps w/ barbell
5 reps @ 50%
3 reps @ 70%
1 rep @ 80%
Weightlifting
Shoulder Press (5-5-5-5-5)
Increase weight each set. Establish a new 5-rep max.
Mobility
Accumulate 1 minute each of:
Reverse grip dead hang from pullup bar
Seated straight leg toe reach
Couch stretch (each side)
Seated shoulder extension
Partition the time for each stretch as needed