9/22/15 – Grip Smoker

CrossFit Performance

STRENGTH

A. False Grip Ring Row @21×1, 3×6-8, rest :60

B. MU Transition, 3xAMRAP, rest :60

This is a repeat of last week’s strength work, with some added volume. We will continue to drill this for another week or so before progressing.

METCON

4 Rounds for Time

100m Farmer’s Carry (53/35)

8 Ring Pullups (pro to sup)

15 Russian KB Swings (53/35)

Dose Response: Muscular Endurance – The goal here is obvious – grip endurance. Tape up, chalk up, gloves, whatever…

CrossFit Fundamentals

SKILL

A. Deadlift @21×1 – build to working weight

METCON

For Time

21-18-15-12-9-6-3

Deadlift

Strict Pullup/Ring Row @21×2

Strength Class

A. Back Squat @21×1, 4×3, rest 2:00

*up 15# from 9/10

B. RDL @22×2, 3×8, rest as needed

C. Iron Scap

Running Skills

DRILLS

A. Pulling Wall

B. Run with Arms Pointed out Front

C. Resistance Band Running in Place

D. Cadence Work/Warmup for Sprints

METCON

9x200m Run, rest 2:00