Iron Grip CrossFit – CrossFit
Watch each of these videos on the Press variations. Notice that the barbell starts and finishes in the same position for each movement.
https://www.youtube.com/watch?v=xe19t2_6yis
https://www.youtube.com/watch?v=X6-DMh-t4nQ
https://www.youtube.com/watch?v=V-hKuAfWNUw
And here is the next video in our nutrition lecture series.
https://www.youtube.com/watch?v=2fdnDoiqvUY
Warm-up
Warm-up (No Measure)
10 m Spiderman
10 m Frankenstein
10 m Walking Samson stretch
10 F+B Arm circles (small)
10 F+B Arm circles (medium)
10 F+B Arm circles (large)
10 Swinging hugs
20 Pushups
Skill
Strict press
Push press
Push jerk
Warm up to 80% 1RM strict press
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
1 Strict press @ 80% 1RM
3 Push press
5 Push jerk
7 V-up/Situp/Leg raise
Use the same weight for all presses through the workout.
Rx+ = 85% 1RM strict press