Sitting down. Standing up. How hard could it be?

Iron Grip CrossFit – CrossFit

Back squats are a terrific overall strength building movement. The overhead squat is a great test of strength coupled with skill. The front squat, however, is where the real money is made for almost any athlete. The broad functionality of a well executed front squat is a game changer for anybody that doesn’t already have proficiency in the movement.


A: Warm-up (No Measure)

2 Rounds

10 meter Spiderman crawl

10 meter Crab walk

20 meter Butt kickers

20 meter High knees

5 Muscle ups


4 Rounds:

50 meter Sprint

walk back

B: Warm-up (No Measure)

Work up to 1 rep @ 90% 1RM front squat


Front Squat (2-2-2-2-2-2-2-2-2-2)

All sets done @ 85% 1RM