Iron Grip CrossFit – CrossFit
Three speeds for three rounds. The middle round is the slowest, the first is slightly faster, with the third being the fastest. That first round is when we’re most fresh, so we can get a little bit of speed, but we need to save energy for the 3rd round. Therefore, identify which movements are the strongest, and make the money on those. Pace the burpees just a tad to leave margin to sprint on the final round.
Something to think about today as well: with the Open approaching fast, standards should be in all of our heads. Always act as if a judge is watching, and complete each movement to the standards set for the Open. This should be a quick workout today, so make it burn.
Front Squat Complex (Build to a Heavy – 2 seconds in bottom)
1 Pausing Front Squat (2-second Pause) + 1 Front Squat
F: Metcon (Time)
10 Front Squats (115/80)
Open & Performance
Satan’s Whiskers (Time)
10 Chest to Bar Pull-ups
10 Front Squats (165/110)