Iron Grip CrossFit – CrossFit
Not all interval workouts need to have a work biased ratio. Working for very short, high intensity bursts and recovering for longer periods is exactly what we do when lifting heavy weights. There’s no reason we shouldn’t explore the effects of doing so in a faster paced workout. In fact, if we look at our workout program from a distance, as it were, that is exactly what happens. We workout hard for about an hour, and then there are approximately 23 hours of low intensity activity or rest before working out again. The ratio works.
https://www.youtube.com/watch?v=xg1JxzVYNNs
Warm-up
Warm-up (No Measure)
Wally Ball – 5 Minutes
-OR-
2 Rounds
20 meter Bear crawl w/ medicine ball
10 meter Duck walk w/ medicine ball
20 Jumping jacks
Mobility
Contract/Relax hamstring stretch
Couch stretch (60 seconds each side)
Side lunge stretches
PVC Shoulder Flex/Extend
Metcon
Quarter Gone Bad (5 Rounds for reps)
5 Rounds – 15:45 second work rest ratio
Thrusters @ 135#
Weighted pullups w 50/35#
Burpees