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.


Warm-up (No Measure)

Partner games –

“Handshake wrestling”

“Ghost presses”

30 seconds for each game.


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.)


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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