CrossFit Evergreen – CrossFit
Back in his prime this is what Iron Mike Tyson did every day, in addition to his boxing training. We have a small window to get as much done as possible of this amazing daily grind.
Iron Mike’s daily workout (AMRAP – Reps)
With a 30 minute cap do as much as possible of the following:
Full Iron Rx+
– 3-5 mile run
– 500 bench dips
– 500 push-ups
– 1,000 – 2,000 sit-ups
– 500-1000 squats
– 500 shrugs with 65/45 bb
– 10 minutes of neck work (Advanced: front neck bridge with forward/backward rocking)
(the rest of us: – 10 each SLOW side rotations left and right
– 10 each neck tilt, front and back
– 5 each db shrug pick your weight)
1/2 Iron Rx
– 2 1/2 miles
– 250 bench dips
– 250 push-ups
-500 sit-ups
– 250 squats
– 250 shrugs with 55/35 bb
– 10 each SLOW side rotations left and right
– 10 each neck tilt, front and back
– 5 each db shrug pick your weight
Mini Iron MRx
– 1 1/2 miles
– 75 bench dips
-75 push-ups
– 125 sit-ups
– 75 squats
– 75 shrugs with 45/25 bb
– 10 each SLOW side rotations left and right
– 10 each neck tilt, front and back
– 5 each db shrug pick your weight)
– do in any order
– get as much as you can done in the time limit
– run distances count for 1 point/rep
– mini Iron has 456 reps
– 1/2 Iron 1531 reps
– Full Iron 3031 reps