Iron Grip CrossFit – CrossFit
Toes to bar, V-up, situp. Something they all have in common: they involve movement of joints around the trunk while simultaneously demanding and creating non-movement within the trunk itself. The “abs” become strong through being engaged isometrically while movement is occuring elsewhere in the body. This is what is supposed to happen. The abs are meant to be spinal stabilizers, not just “crunchers.”
https://www.youtube.com/watch?v=_03pCKOv4l4
https://www.youtube.com/watch?v=Mk4zCq9b6hU
https://www.youtube.com/watch?v=_HDZODOx7Zw
Warm-up
Warm-up (No Measure)
3 Rounds
5 Pullups
5 Ring dips
15 Squats
100 meter Run
Skill
5 Rope Climbs (Time)
Metcon
Metcon (AMRAP – Reps)
3 Minute AMRAP
15 Thrusters @ 95/65
15 KB swings @ 53/35
Max reps: Toes to bar
Rest 1 minute
3 Minute AMRAP
15 Thrusters @ 95/65
15 KB swings @ 53/35
Max reps: V-ups
Rest 1 minute
3 Minute AMRAP
15 Thrusters @ 95/65
15 KB swings @ 53/35
Max reps: Situps
Rest 1 minute
3 Minute AMRAP
15 Thrusters @ 95/65
15 KB swings @ 53/35
Max reps: V-up/Situp/Leg raise
Rx+ =
115/75
70/44
Score is total number of “ab” repetitions completed after all 4 AMRAPs