Open 14.1

Iron Grip CrossFit – CrossFit

How long have you been doing CrossFit? A few years? A year? Some months? Perhaps a few weeks, or maybe just a few days is all. No matter how long it’s been, an important part of CrossFit is having certain benchmarks that you can test and retest for yourself and know for certain whether you’re getting fitter or not. Those benchmarks may be the officially named CrossFit WODs or you could come up with your own. Either way, it behooves us to make sure we test ourselves as a small part of our training, so we can evaluate our program and continually make improvements.
Here’s a workout that some in here have done, but it’s probably been a while since the last attempt.
WOD demo + standards
Double unders
Power snatch
Muscle snatch


Warm-up (No Measure)

20:10 second intervals

Shuttle sprint @ 25′

Freestyle floor swimming

Breastroke floor swimming

Butterfly floor swimming

Backstroke floor swimming

Knee to elbow hold (left)

Knee to elbow hold (right)

Shuttle sprint @ 25′


L-Sit AMRAP (AMRAP – Reps)

10 Rounds

Every 30 seconds accumulate 10 second L-sit hold

On the last round accumulate max hold.
Best possible score is 120. When you’ve achieved that, it’s time to add one second to each round, (best will be 130) then add 2 seconds, and so on.


CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

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