Iron Grip CrossFit – CrossFit
A good deadlift starts with a good setup.
Part 1
https://www.youtube.com/watch?v=JyS_ieM_YXw
Part 2
https://www.youtube.com/watch?v=DOTkLIFOigk
Part 3
https://www.youtube.com/watch?v=cbkOzeJ3eAE
Warm-up
A: Warm-up (No Measure)
20:10 second intervals
1 Round
Jumping jacks
Knees to elbows
Bear crawl
Jumping jacks
KB swings
Crab walk
B: Warm-up (No Measure)
Deadlift
10 reps w/ barbell
7
5
3
2
1 rep @ 80%
all sets done as a group led by the coach
Weightlifting
Deadlift (5-5-5-5-5)
Option 1: Increase weight each set and attempt a new 5-rep max.
Option 2: Do all 5 sets @ 85-87% 1RM
All sets should be touch and go for either option.
Metcon
An optional challenge for after the workout is completed.
Metcon (AMRAP – Reps)
20:10 second intervals
L-sit
Anti-Rotation w/ green/blue band (Left side)
Anti-Rotation w/ band (right side)
V-up hold
Anti-Rotation (Left)
Anti-Rotation (Right)
L-sit
Score = 1 rep for every 10 seconds of holding position. i.e count 2 reps for a full 20 second hold.
The final 10 second after the last L-sit may be held for 1 additional rep. A perfect score equals 15.