Iron Grip CrossFit – CrossFit
Still think dumbbells are a new idea in CrossFit? Here’s an interview with Coach Greg Glassman from 2009.
https://www.youtube.com/watch?v=bV36AdlStJg
https://www.youtube.com/watch?v=M5gEwLTtWbg
Warm-up
Warm-up (No Measure)
5 reps each with a barbell
Deadlift
Bent over row
Sumo deadlift high pull
Hang power clean
Thrusters
Back squat
Shoulder to overhead
Snatch
Overhead squat
Floor press
Mobility
Partner straddle stretch
Partner hamstring hold+release
Partner quad hold+release
Partner seated shoulder reach
Partner shoulder rotation
Metcon
A: Metcon (AMRAP – Reps)
40 seconds work – 20 seconds rest
Max reps:
calorie Row
Dumbbell thrusters w/ 35/20’s
Shuttle sprints @ 10 meters
Situps
calorie Bike
Snatches @ 95/65
Burpees
Rx+ =
50/35 DB’s
GHD situps
115/85 snatches
After final 20 second rest immediately begin…
B: Metcon (Time)
For time:
50 double unders
Rx+ = 100 double unders
3 minute time cap