Tabata Trois

Iron Grip CrossFit – CrossFit

Pushups. Very few people actually do them correctly according to our standards, which are more difficult than most. It boils down to this. Can you lie down on the ground, place your hands beside your chest and shoulders and extend your arms to lock out while maintaining a straight and rigid body line from head to heel? That is a pushup.
Can you do it? Can you do multiple reps? Did you maintain the same standards for each rep?


Warm-up (No Measure)

40 meter Bear crawl

30 meter Crab walk

20 meters Under the fence

Row 250 meters

2 minutes: Double unders


V-up points of performance:

– Legs straight

– Fingers reach for toes

– Hands and feet meet over the hips

– Hollow V-ups (advanced)

Pushup standards:

– Lie flat + push up

– Straight, rigid body line

– Arms lock out

– Return to floor


Metcon (3 Rounds for reps)

Tabata – 8 Rounds of each:



Box jumps @ 24/20″
No rest between exercises

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