Iron Grip CrossFit – CrossFit
When two or more movements seem so diametrically opposed to each other, we see a great recipe for adaptation. Rather than being a master of one, while ignoring the other, we’ll take being proficient with all of them.
https://www.crossfit.com/exercisedemos/
Warm-up
A: Warm-up (No Measure)
3 Rounds
Wallball ladder
2 Reps at each weight for max height.
B: Warm-up (No Measure)
10 Minutes:
Work up to 85% 1RM Deadlift for 1 rep
Weightlifting
Deadlift (1-1-1-1-1-1-1-1-1-1)
Every set of 1 is at 90% 1RM
Before each set do:
3 Handstand pushups
3 Ring dips
3 Pushups
Rx+ athletes do 5 reps each