“Quarter Gone Bad”

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.


Warm-up (No Measure)

Wally Ball – 5 Minutes


2 Rounds

20 meter Bear crawl w/ medicine ball

10 meter Duck walk w/ medicine ball

20 Jumping jacks


Contract/Relax hamstring stretch

Couch stretch (60 seconds each side)

Side lunge stretches

PVC Shoulder Flex/Extend


Quarter Gone Bad (5 Rounds for reps)

5 Rounds – 15:45 second work rest ratio

Thrusters @ 135#

Weighted pullups w 50/35#


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