Iron Grip CrossFit – CrossFit
Here is a fascinating discussion from some of CrossFit’s elite athletes a few years back. They discuss managing work and rest during a workout. There are a lot of good insights here for anyone who is paying close attention, and plenty material for good discussion as it applies to our own training program at Iron Grip.
http://library.crossfit.com/free/video/CFJ_TahoeRoundTable_WorkRest.mov
Warm-up
Warm-up (No Measure)
3 Rounds
6 Pullups
10 Pushups
14 Walking lunges
20 Jumping jacks
Metcon
A: Metcon (Distance)
7 Minute AMRAP
800 meter run
Max distance overhead carry w/ 45/25# plate
Rest 3 minutes
B: Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
10 Bench press @ 105/75#
10 MB toss situps w/ 20/14#
Rx+ = 135/95# bench press
Rest 3 minutes
C: Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
20 Double unders
10 Goblet squats @ 53/35#
Rest 3 minutes