Shootin’ Doubles

Iron Grip CrossFit – CrossFit

Using leverage at the hip joint is an essential part of athletic and powerful human movement. The push press involves a powerful extension of the hip to generate movement of the barbell. Done correctly, this movement can generate astounding amounts of force. Done incorrectly, without the full contribution of the hip joint, it will always be blunted in potential.
Muted hip
Push press


Warm-up (No Measure)

2 Rounds – 3 Reps each:


Bent over row

Sumo deadlift high pull

Hang power clean


Back squat

Shoulder to overhead


Overhead squat

Floor press


L-Sit AMRAP (AMRAP – Reps)

10 Rounds

Every 30 seconds accumulate 10 second L-sit hold

On the last round accumulate max hold.


Push Press (2-2-2-2-2-2-2-2-2-2)

Increase weight each set.

Attempt a new 2-rep max.

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