Poly-Mono-structural. Say what??

Iron Grip CrossFit – CrossFit

Training differemt monosructural elements is one of the best methods we have for developing greater aerobic capacity. i.e. this one’s gonna be a toughy…


Warm-up (No Measure)

2 Rounds

200 meter Run

10 Wallballs

5 Toes to bar


2 minutes: jump rope practice


Choose 3 of the 4 available elements.

Perform 2 time trials of each of those 3 elements.

Record the slower time.

Rest as needed between efforts.

Go in any order.

500m Row (Time)

Max Effort 500m Row

Bike: Metcon (Time)

Max effort

1,000 meter Bike

400m Run (Time)

Max Effort 400m Run

2 Minute Double Unders (AMRAP – Reps)

Max double unders in 2 minutes
Scale = max single unders

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