Which will you choose?

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.

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