Iron Grip CrossFit – CrossFit
When the days get short it becomes logistically difficult to program running for the whole gym. It’s too dark in the mornings and evenings to do much running (except for the bravest among us). Thus, we began creating workouts that allow you to choose which of the monostructural (cardio) elements you will perform during the workout. Each provides its own unique stimulus. You can play to your strengths or try to improve upon your weaknesses. Which will you choose?
Demos for the day…
Double under
https://www.youtube.com/watch?time_continue=156&v=4V8ZVNb9SCE
Walking lunge
https://www.youtube.com/watch?time_continue=1&v=4qoYbW34tFU
Abmat situp
https://www.youtube.com/watch?v=_HDZODOx7Zw
GHD situp
https://www.youtube.com/watch?v=7sNVDLklGmM
Warm-up
Warm-up (No Measure)
“5 Lives” – With a barbell
10 seconds work – 10 seconds rest
Deadlift
Bent Over Row
Sumo Deadlift High Pull
Hang Power Clean
Thruster
Back Squat
Shoulder to Overhead
Snatch
Overhead Squat
Floor Press
Skill
GHD situp
-Points of performance
– Proper machine setup
– Gradual progression
– Powerful knee extension
– Stable midline
Metcon
Metcon (Time)
3 Rounds For Time:
800 meter Bike
Choose 500 meter Row
One 400 meter Run
100 Double unders
40 Walking lunges
40 Situps
Rx+ = GHD situps
Choose one of the four cardio elements to do for all three rounds.