Iron Grip CrossFit – CrossFit
Today is a challenge day. There are several challenges on the leaderboard available. There is also the Iron Grip Open challenge. We also have the sled and tire challenge today. Pushing and/or pulling sleds has long been a staple of elite strength and conditioning programs. It offers almost all the benefits of variable loading (i.e. it can be light or heavy) without the draw back of eccentric loading that causes soreness. That’s right! The sled doesn’t make you sore the next day! Usually…
http://library.crossfit.com/premium/video/CFJ_Simmons_SledDrag.mov?e=1471416776&h=16d1a0673cb79547fcd9c1e1e4311b19
Warm-up
Warm-up (No Measure)
2 Rounds
5 Pullups
10 Pushups
15 Situps
20 Squats
30 second Samson stretch
30 sec Straddle stretch
Metcon
A: Metcon (Time)
For time:
100 meter Sled drag @ 155/105#
10 Tire flips
100 meter Sled drag @ 155/105#
7 Minute time cap
B: 2 minute burpees (AMRAP – Reps)
2 minute AMRAP
Burpees
C: 2 minute box jumps (AMRAP – Reps)
2 minute AMRAP
box jumps @ 24/20″
D: Metcon (Calories)
1 Minute max calorie Bike
E: Metcon (AMRAP – Reps)
1 Minute max calorie Row