Iron Grip CrossFit – CrossFit
Here is an old article from the Journal. It’s an interesting read, considering how much CrossFit competition and the testing of fitness has evolved since it was written. We at Iron Grip are considering introducing bi-monthly challenges for our athletes to test themselves and each other. They will likely be benchmarks already on the leaderboard, but what are some of your ideas? What do you think is a good test of overall fitness?
http://library.crossfit.com/free/pdf/08_03_How_Fit_Are_You.pdf
Warm-up
Warm-up (No Measure)
7 Minutes:
5 Box jumps
10 Grasshoppers
15 Jumping jacks
Skill
Midline progressions of Parallettes
Inverted plank
L-sit
Frog stand
Planche lean in-out
Metcon
Metcon (Time)
For time:
21-15-9 reps each of:
Snatches @ 75/55#
Toes to bar
Burpees
Rx+ = 95/65#