Strength and/or Conditioning

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

The GHD situp

WOD demo


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 (Time)

5 Rounds For Time:

5 Back squat

10 GHD situps
Time cap: 10 minutes.

Post weight in the notes.

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