Iron Grip CrossFit – CrossFit
Today we’ll play with some isometrics. First with gymnastics, then with weightlifting. Isometric holds are rarely seen anymore, but they were once almost a staple in many weightlifting and bodybuilding programs.
Then it’s on to the thrusters and toes to bar. Fun.
https://www.youtube.com/watch?v=yt7LZeuLYI8
https://www.youtube.com/watch?v=W1H5gtpxvz8
Warm-up
Warm-up (No Measure)
“Thunderstuck”
Min. 1: High knees
Min. 2: Butt kickers
Min 3: Rest
Min 4: High knees
Min 5: Butt kickers
Skill
3 Rounds
20 second Assisted L-sit
20 second Handstand (spotted)
Skill
5 Rounds
12 second isometric hold
Back squat
Metcon
Metcon (AMRAP – Reps)
7 Minute AMRAP
5-10-15-20-25-…
Thrusters @ 95/65
Toes to bar