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