Restraint and Relief

Iron Grip CrossFit – CrossFit

CrossFit is about a lot more than just elite fitness. The fitness demands of an elite athlete and a retired grandparent differ by degree not kind. One needs physical dominance to win medals, the other needs physical competence to stay out of the nursing home and continue enjoying a full functionality in life.
CrossFit created a program that would challenge, and even exceed the capacities of the world’s greatest athletes/operators, and then back-filled for the rest of us.
https://journal.crossfit.com/article/greg-lsu-functional-capacity

Warm-up

Warm-up (No Measure)

Partner games –

“Handshake wrestling”

“Ghost presses”

“Snatch!”
30 seconds for each game.

Metcon

Teams of 2 complete:

A: Metcon (Time)

For time: (10 minute time cap)

60 Burpees over parallette

(Reps are completed while partner does single under. Switch every time single under stop.)

-THEN-

60 calorie row

(Accumulate calories while partner does wallballs. Switch every time wallballs stop.)

B: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

9 Deadlift @ 95/65

6 Hang cleans

3 Shoulder to overhead

(Partners alternate complete rounds)
Rx+ = 135/95

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