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
Warm-up (No Measure)
5 Rounds
9 jumping jacks
7 MB cleans
5 grasshoppers
Mobility
Shoulder-
band flexion
band extension
PVC ext/int rotation
T-spine
rotation
Hip-
Ext/int rotation
Samson stretch
Trunk rotations
Standing toe reach
Ankle-
Dorsi flexion
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Overhead squat @ 105/75
10 Burpees
Rx+ = 115/85#