Shoulder Pads

Iron Grip CrossFit – CrossFit

Yup, them shoulders are gonna BURN! No better way to start off December than to create them boulder shoulders, am I right? A heavy set of 3 shoulder press to start, establish that heavier barbell, then we make it nice and light, AKA a trap. That 3-6-9 set will not take very long, but if you go too fast, the sets to follow will be way more difficult. So imagine you’re already 5 minutes in, and start at that pace. See how it works out. Happy Sunday!

View Public Whiteboard


Shoulder Press (Build to Heavy Set of 3)


Open – Performance – Fitness

Metcon (AMRAP – Reps)

Ascending Ladder for 8 Minutes:

3 Strict Presses (75/55), 100 Meter Run

6 Strict Presses (75/55), 100 Meter Run

9 Strict Presses (75/55), 100 Meter Run

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