Resources

Guard Rail

October 9, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds of the below three parts:

1:00 Light Bike (or Row)

5 Spiderman and Reach, each leg (Video)

15 GHD Sit-Ups

:45s Moderate Bike (or Row)

5 Walkouts (Video)

15 Slow Banded Good Mornings (Video)

:30s Fast Bike (or Row)

5 Strict Pull-Ups

10 Pushups

15 Air Squats

Barbell Warmup (empty barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Gymnastic Strength

Metcon (Weight)

Alternating “On the Minute” x 10 (5 Rounds):

Odd Minutes – 45% of Max Strict Handstand Pushups

Even Minutes – 5 “Touch and Go” Power Cleans
On the second minute of each round (Minutes 2+4+6+8+10), complete a set of 5 “touch and go” power cleans. That is, hanging onto the barbell for all five repetitions before dropping the bar. Start at 60% of our best clean (power or squat), and build steadily from there to a heavy set of five for the day. Percentages are purposefully not written here so that we can move by feel.

WOD

Metcon (3 Rounds for reps)

“Guard Rail” Part #1

AMRAP 3:

9/6 Calorie Assault Bike

9 Power Cleans (115/80)

Rest 3:00

“Guard Rail” Part #2

AMRAP 3:

9/6 Calorie Assault Bike

7 Power Cleans (135/95)

Rest 3:00

“Guard Rail” Part #3

AMRAP 3:

9/6 Calorie Assault Bike

5 Power Cleans (155/105)

Row Capacity

4 Rounds:

1:30 @ 2K Row Pace + 15s

1:00 @ 2K Row Pace + 5s

:30 @ 2K Row Pace – 10s

Rest 2:00 between efforts.





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