Iron Grip CrossFit – CrossFit
Well here we go… again! Some of you have done this one before. Check out your results from 3/18/2016 to compare. In the mean time, here are some helpful videos concerning this workout.
https://journal.crossfit.com/article/cfj-open-workout-17-4-standards
https://www.youtube.com/watch?v=-OyUofRfjeI
https://journal.crossfit.com/article/cfj-nicole-carroll-s-tips-for-open-workout-17-4
https://www.youtube.com/watch?v=5vWsHZ1hkbY
Warm-up
Warm-up (No Measure)
40 meter Bear crawl
20 meter Crab walk
40 meter High skips
20 meter Butt kickers
5 reps each of:
Deadlift
Wallballs
calorie Row
Handstand pushup
Metcon
Rx: CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Sc: CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
Ma: CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#
Ms: CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#