Grim Reaper WU

Iron Grip CrossFit – Warm-up

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Warm-up (No Measure)

3 Rounds

30 Seconds Each:

PVC Pass Throughs

Inchworm to Push-up

PVC Overhead Squats

Active Samson

*Attempt to Get More Narrow on PVC Pipe with Each Round

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Banded Lat Stretch: 1 Minute Each Side

Banded Pike Stretch: 1 Minute


Warm-up (No Measure)


Tight Arch

Switching our body from an arch position to a hollow position is what gives us power. If we have more tension in our arch swing, we’re going to be able to generate more power in both of these gymnastics movements today. In our arch swing, let’s focus on keeping the legs long, hips pushed forward, and chest open.

Movement Prep

20 Second Arch Hold on Ground

10 Second Arch Hold on Bar

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

3 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar


Tight Squat

Bracing our midline properly during these squatting movements will help us better support the barbell, maintain balance, and stay in a strong and stable position. Especially on the overhead squat, where balance is more challenging, bracing can be very important.

Movement Prep

5 Pausing Front Squats (3 Seconds in Bottom)

5 Push Press

5 Thrusters

5 Pausing Overhead Squats (3 Seconds in Bottom)

5 Overhead Squats

Build to Lighter Weight
Chest to Bar Movement Subs

• Reduce Reps

• Chin Over Bar Pull-ups

• Banded Chest to Bar Pull-ups

• Jumping Chest to Bar Pull-ups

• Ring Rows

Toes to Bar Movement Subs

• Reduce Reps

• Feet as High as Possible

• Knees to Elbow / Chest / Waist

• The barbell weight is ideally the same for both movements, unless your thruster and overhead squat capacity are drastically different

• If you finish the set of 9’s within these windows, you’ll move back to the large opening set

• Your score for each couplet is total number of reps completed

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