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Criss Cross

November 27, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

6:00 Bike

2 Rounds, Not for Time:

3 Walkouts Video

6 Hang Muscle Cleans (emtpy barbell)

12 GHD Sit-Ups

21 Double-Unders

2 Rounds with an empty or very light barbell:

5 Good Mornings

5 Elbow Rotations

5 Strict Presses

10 Calorie Bike

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

10 Calorie Bike

Gymnastic Strength

Metcon (Time)

Unbroken Sets, For Time:

5 Strict Pull-Ups + 5 CTB + 5 Bar Muscle-Ups

5 Strict Pull-Ups + 5 CTB + 4 Bar Muscle-Ups

5 Strict Pull-Ups + 5 CTB + 3 Bar Muscle-Ups

5 Strict Pull-Ups + 5 CTB + 2 Bar Muscle-Ups

5 Strict Pull-Ups + 5 CTB + 1 Bar Muscle-Ups
Modification 1

5 Strict Pull-Ups + 5 CTB Pull-Ups + 1 Bar Muscle-Ups

4 Strict Pull-Ups + 4 CTB Pull-Ups + 1 Bar Muscle-Ups

3 Strict Pull-Ups + 3 CTB Pull-Ups + 2 Bar Muscle-Ups

2 Strict Pull-Ups + 2 CTB Pull-Ups + 2 Bar Muscle-Ups

1 Strict Pull-Ups + 1 CTB Pull-Ups + 3 Bar Muscle-Ups

Modification 2

3 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 CTB Pull-Ups

3 Strict Pull-Ups + 3 Kipping Pull-Ups + 4 CTB Pull-Ups

3 Strict Pull-Ups + 3 Kipping Pull-Ups + 3 CTB Pull-Ups

3 Strict Pull-Ups + 3 Kipping Pull-Ups + 2 CTB Pull-Ups

3 Strict Pull-Ups + 3 Kipping Pull-Ups + 1 CTB Pull-Ups

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double-Unders

15 Power Cleans (115/80)

30 Double-Unders

15 Toes to Bar





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