Iron Grip CrossFit – CrossFit
Flex one hip while extending the other and move forward. We do it all the time. It’s called walking. But increase the range of motion in that same movement, and we get a lunge. Oft overlooked, the lunge offers a potent and unique stimulus that just isn’t found elsewhere. Perhaps one of the most useful aspects of the lunge, is that it allows us to train the legs hard while decreasing the load on the rest of the body.
https://www.youtube.com/watch?v=L8fvypPrzzs
https://www.youtube.com/watch?v=OlVMcq2kSyk
Warm-up
Warm-up (No Measure)
250 meter Row
15 meter Inchworm
200 meter Run
10 Burpee pullups
Skill
Back rack lunges
– Points of performance
– Bailing out
Handstand pushups
– Scaling
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
6 Back rack walking lunges @ 135/95
10 handstand pushups
6 Back rack walking lunges @ 135/95
20 Situps
Rx+ = 155/105
Deficit HSPU w/ 45/25 plate
GHD Situps