It was inevitable…

Iron Grip CrossFit – CrossFit

Next in our series is…
Balance = The ability to control the placement of the body’s center of gravity in relation to its support base. Which is a fancy way of saying you have the ability to NOT fall down while placing yourself in different positions, even upside down. We often think about tight rope walking or handstand walking when we think about balance. Those are excellent examples to be sure, but balance is also a critical component of the squat, or an overhead press, and certainly a snatch. While a tight rope walker needs tremendous balance while on the line, being able to maintain balance in a squat -especially an overhead squat- is very nearly a guarantee that you will not be going into a nursing home any time soon.


Warm-up (No Measure)

5 Rounds

9 jumping jacks

7 MB cleans

5 grasshoppers



band flexion

band extension

PVC ext/int rotation




Ext/int rotation

Samson stretch

Trunk rotations

Standing toe reach


Dorsi flexion


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Overhead squat @ 105/75

10 Burpees
Rx+ = 115/85#

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