Iron Grip CrossFit – CrossFit
The 2017 CrossFit Games Open is coming up soon! Yay!
Okay, so let’s be honest, we’re not expecting to send anybody to the games this year, nevertheless, the Open is a lot of fun and registering means you get to compare your scores to others around the world, and if you’ve ever competed in the past or plan to in the future, it’s a great way to compete against the fiercest opponent of all…yourself!
We encourage all our athletes to participate in the Open. It starts on the last weekend of February and continues for 5 weeks. It’ll be a lot of fun and even if you don’t sign up, be sure to cheer on those who do, and just know, you’re going to get to do the Open workouts anyway. 😉
https://games.crossfit.com/video/whats-your-why
Warm-up
Warm-up (No Measure)
10 Small/Medium/Large Arm circles – forward + back
20 Swinging hugs
10 Leg swings (each leg)
5-10-15-20 meter shuttle sprints
7 Pullups
15 PVC overhead squats
Skill
10 Hollow/Arch rolls (each side)
10 Scapular pullups
10 hollow/arch kips
10 Kips with pull (higher and higher)
Metcon
Metcon (Time)
For time:
21 Overhead squat @ 75/55#
18 Pullups
15 Overhead squat
12 Pullups
9 Overhead squat
6 Pullups
3 Overhead squat
3 Pullups
6 Overhead squat
9 Pullups
12 Overhead squat
15 Pullups
18 Overhead squat
21 Pullups
Rx+ =
95/65#
Chest to bar