Iron Grip CrossFit – CrossFit
In celebration of Christmas, come getcher sweat on! As with any workout, the idea is to get the desired stimulus. Therefore, scale accordingly. No more than 2 minutes should be spent on any one component, save for the 1,200 meter row. The idea is to move smooth and keep moving. This one’s a longer one, so settle in, and MERRY CHRISTMAS!
Fitness
Metcon (Time)
For Time:
100 meter Run
2 Chest-to-Bar Pull-Ups
3 Push Press (75/55)
4 Hang Squat Cleans (75/55)
5 Deadlifts (75/55)
6 DB Snatch (35/20)
7 Pull-Ups
8 Burpees
9 KB Swings (35/26)
10 Wallballs (14/10)
11 Box Jumps (24/20)
1200 meter Row
Executed like the song “12 Days of Christmas”
i.e.
100m Run
2 Chest-to-Bars, 100m Run
3 Push Press, 2 Chest-to-Bars. 100m Run
etc etc…
Performance
Metcon (Time)
For Time:
100 meter Run
2 Bar Muscle-Ups
3 Push Press (95/65)
4 Hang Squat Cleans (95/65)
5 Deadlifts (95/65)
6 DB Snatch (50/35)
7 Pull-Ups
8 Burpees
9 KB Swings (53/35)
10 Wallballs (20/14)
11 Box Jumps (24/20)
1200 meter Row
Executed like the song “12 Days of Christmas”
i.e.
100m Run
2 Bar Muscle-Ups, 100m Run
3 Push Press, 2 Bar Muscle-Ups. 100m Run
etc etc…
Open
12 Days of Christmas (Time)
For Time:
100 meter Run
2 Bar Muscle-Ups
3 Push Press (115/80)
4 Hang Squat Cleans (115/80)
5 Deadlifts (115/80)
6 DB Snatch (50/35)
7 Pull-Ups
8 Burpees
9 KB Swings (53/35)
10 Wallballs (20/14)
11 Box Jumps (24/20)
1200 meter Row
Executed like the song “12 Days of Christmas”
i.e.
100m Run
2 Bar Muscle-Ups, 100m Run
3 Push Press, 2 Bar Muscle-Ups. 100m Run
etc etc…