Iron Grip CrossFit – CrossFit
Sometimes hard work is rewarded with… more hard work. Dig deep within and just work harder.
Double under
https://www.youtube.com/watch?v=-tF3hUsPZAI
Double under positioning
https://www.youtube.com/watch?v=Zyvusyli-UU
Power clean
https://www.youtube.com/watch?v=GVt4uQ0sDJE
Squat clean
https://www.youtube.com/watch?time_continue=4&v=EKRiW9Yt3Ps
Warm-up
Warm-up (No Measure)
400 meter Run
1 Rope climb
7 Handstand pushups
5 V-up/situp/leg raise
2 30 second air squats
(10 second down, 10 second active hold, 10 second rise)
Skill
The clean
10 reps w/ barbell
7
5
3
2
1 @ 85%
All sets are done as a group, led by the coach
Metcon
Metcon (AMRAP – Reps)
10 Minute AMRAP
3 Rounds
20 Double unders
1 Clean @ 85% 1RM
3 Rounds
40 Double unders
2 Cleans @ 85%
3 Rounds
60 Double unders
3 Cleans @ 85%
Continue adding 20 double unders and 1 clean every 3 rounds
Scaling the Double under
20 = 30 singles
40 = 55
60 = 80
80 = 110
100 = 130