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.
https://www.youtube.com/watch?v=88w6SthC-58
https://www.youtube.com/watch?v=7Atq34fA1eU
Warm-up
Warm-up (No Measure)
3 Rounds
20 High knees (each)
10 steps Samson Walk
10 V-ups
5 Burpee pullups
Skill
Thruster:
Squat to press timing
Knees to elbows:
Strict/Kipping progressions
Metcon
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+ =
115/85#
Toes to bar