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.


Warm-up (No Measure)

3 Rounds

6 Pullups

10 Pushups

14 Walking lunges

20 Jumping jacks


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

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