Iron Grip CrossFit – CrossFit
The last of our 10 general physical skills is…
Accuracy = The ability to control movement in a given direction or at a given intensity. In CrossFit, this skill particularly applies to wallballs. We throw the ball in a given direction with a certain amount of force in order to hit a specified target. But accuracy also comes into play with movements like box jumps, and olympic lifting
Warm-up
Warm-up (No Measure)
3 Rounds
250 meter row
10 wallballs
Rd: 1 – spiderman crawl
Rd: 2 – crab walk
Rd: 3 – leg swings
Skill
Perform the following complex with a loaded barbell
Clean pull
Power clean
Hang squat clean
Push jerk
Split jerk
Weightlifting
Clean and Jerk (3-3-3-3-3-3-3)
All reps for each set should be “touch and go.”