Open and Shut Case

Iron Grip CrossFit – CrossFit

Here are some videos concerning the thruster and the knees to elbow/toes to bar movements. While these two movements may not have many direct real world applications, the principles of hip compression and extension and the power that goes with them are given near perfect expression in their proper execution.


Warm-up (No Measure)

3 Rounds

20 High knees (each)

10 steps Samson Walk

10 V-ups

5 Burpee pullups



Squat to press timing

Knees to elbows:

Strict/Kipping progressions


A: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Thrusters @ 95/65#

10 Knees to elbows
-THEN- immediately follow with…

B: Metcon (Time)

For time: Choose one…

1600 meter Bike

1,000 meter Row

800 meter Run

200 Double unders
Rx+ =


Toes to bar

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