Hello legs, Goodbye legs

Iron Grip CrossFit – CrossFit

Ask any number of strength and conditioning coaches, and they’ll tell you that the olympic lifts are too complex to teach to anyone but the most elite athletes and they’re too technical to perform for more than 5 reps at a time. But most of those same coaches will embrace the back squat as an essential and indispensable part of any training program. They’ll also tell you that the back squat is really simple, so of course anybody can do it.

The thing is, many olympic weightlifters, including gold medalists and world champions, began weightlifting as their first and only competitive sport. They were nowhere near the status of elite when they started. On the other hand, ask an elite level powerlifter to elaborate on the technicalities of the back squat, and you could be kept busy listening and learning for hours or even days.

Are the olympic lifts technical? Yes. Do they demand coaching and practice to achieve optimal results over time? Absolutely. But so do the “basic” power lifts. This is why we are not afraid of using any of these lifts outside the context of the sports in which they are contested. They were normal human movement patterns long before someone decided to find out who could lift more weight.


Warm-up (No Measure)

3 Rounds

5 Ring rows/Pullups

10 Pushups/Ring dips

15 Situps

20 Squats

25 Jumping jacks

30 second samson stretch


Power clean


Metcon (Time)

For time:

30 Power clean @ 75/55

25 Back squat @ 75/55

20 Power clean

15 Back squat

10 Power clean

5 Back squat

5 Power clean

10 Back squat

15 Power clean

20 Back squat

25 Power clean

30 Back squat
Rx+ = 95/65#

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