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1st Day of Grunt Work

June 18, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Row

First :40s of each minute, slow and easy.

Final :20s of each minute, ramp up the pace a bit.

3 Rounds, rotating stations every :30 seconds:

A) Alternating Samson Stretches

B) Glute Bridges

C) Alternating Spiderman + Reach

D) Banded Good Mornings

Snatch Barbell Warmup

Complete (2) times, first with an empty barbell, and following with a very light load (+10-20lbs)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Strict Presses

5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats

Weightlifting

We need to move through these sets with purpose keep rest to around a min

Overhead Squat (2-2-2-2-2)

build to a moderate load 2 sec pause in bottom

High Hang Snatch High Pull (4-4-4-4-4)

Starts Mid Thigh

High-Hang Snatch (1-1-1-1-1-1-1)

Stamina Squat

Alternating On the Minute x 10 (5 Rounds):

Even Minutes – 12/9 Calorie Assault Bike

Odd Minutes – 12 Back-Rack Barbell Reverse Lunges

Set #1 – 33% of 1RM Back Squat

Set #1 – 36% of 1RM Back Squat

Set #1 – 39% of 1RM Back Squat

Set #1 – 42% of 1RM Back Squat

Set #1 – 45% of 1RM Back Squat

Odd Object Condition

3 Rounds, Not for Time:

200m Sled Drag

21 Wallballs (30/20) *Females 9′ Target

21 Weighted Hip Extensions (25/15)





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