Iron Grip CrossFit – CrossFit
Fast and heavy is the theme for this workout. Find a weight for the thrusters that really challenges your ability to do unbroken sets. Then move fast through the burpees. When you get to the double unders, get your breathing back under control. Slow is smooth and smooth is fast…
https://www.youtube.com/watch?v=aea5BGj9a8Y
https://www.youtube.com/watch?v=-tF3hUsPZAI
Warm-up
Warm-up (No Measure)
50 Jumping jacks
25 Wallballs
-THEN-
7 minutes:
work up to set of 8 thrusters with starting workout weight
Skill
Double under drills:
– high jump/slow single
– 1st rep double
– max singles in 10 seconds
– max doubles in 10 seconds
Metcon
3 Minute AMRAPs
Metcon (4 Rounds for reps)
12 Thrusters @ 95/65
3 Burpees over the bar
max Double unders
1 minute Rest
9 Thrusters @ 115/85
6 Burpees over the bar
max Double unders
1 minute Rest
6 Thrusters @ 135/95
9 Burpees over the bar
max Double unders
1 minute Rest
3 Thrusters @ 155/105
12 Burpees over the bar
max Double unders
Rx+ =
115/85
135/95
155/105
185/125