Iron Grip CrossFit – CrossFit
At what percentage of your 1-rep max does strength training begin and conditioning end? There is no definitive answer to this question, but here at Iron Grip we have typically considered 80% and above to be the end of conditioning and the start of strength training. Yes, that number is somewhat arbitrary, but so far it has worked pretty well for everybody. That being said, in today’s workout, you get to decide your weight. What will you choose? Will you go for absolute speed and use a light weight? Not the intent (Rx). Will you go for raw strength and choose an extra heavy weight, never mind speed? Not the intent (Rx). The intent of this workout is to use a weight that provides a challenge in the 5-rep range. Ideally, you should complete all the sets unbroken, even if it means spending a little time just breathing with the bar on your back. So don’t go too heavy. A good indicator of doing this workout “right,” is that you kept moving through the whole thing. No real breaks between situps and squats, and by the end you still feel like your legs have definitely had it for the day. Subjective? Sure. But in CrossFit we train for life, and sometimes life demands that you just make your best guess and go for it. Have fun!
The back squat
https://m.youtube.com/watch?v=ultWZbUMPL8
The GHD situp
https://m.youtube.com/watch?v=1pbZ8mX2D1U
WOD demo
http://media.crossfit.com/cf-video/CrossFit_WOD121217_Apex_Donofrio_SD.mov
Warm-up
A: Warm-up (No Measure)
20 meters High knees
20 meters Butt kickers
20 meters Bear crawl
10 Burpees
Rd 1: straddle stretch
Rd 2: couch stretch
Rd 3: pidgeon stretch
B: Warm-up (No Measure)
Work up to 80% 1RM back squat
Metcon
Metcon (Time)
5 Rounds For Time:
5 Back squat
10 GHD situps
Time cap: 10 minutes.
Post weight in the notes.