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Wrecking Crew

November 7, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:30 Light Row or Bike

5 Scap Retractions

10 Slow Air Squats

:30s Alternating Warrior Squats – Video

2 Rounds:

200 Meter Jog

5 Dumbbell Strict Presses, each side

5 Waiter Squats, each side – Video

Barbell Warmup:

With an empty barbell…

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

4 Front Squats

3 Thrusters

Gymnastics

Alternating OTM x 12 (6 Rounds):

Even Minutes – :50s Light Row or Bike

Odd Minutes – Handstand Walk Practice

Scaling options

Box Shoulder Taps

Handstand Weight Shifting

Weightlifting

Metcon (5 Rounds for weight)

On the 0:00 – 10 Thrusters

On the 3:00 – 8 Thrusters

On the 6:00 – 6 Thrusters

On the 9:00 – 4 Thrusters

On the 12:00 – 2 Thrusters

Start in the area of 60% of your estimated 1RM Thruster, and steadily build in each round from there. All repetitions come from the ground, and each set must be completed unbroken. We can rest overhead or in the front rack (does not count as a break).

WOD

Metcon (Time)

Teams of 2, 5 Rounds:

2 x 100 Meter KB Run (one each)

2 x 200 Meter Run (one each)

40/30 Calorie Row (split as desired)

Rx 2/1.5

Metcon (Time)

5 Rounds:

100 Meter KB Run

200 Meter Run

30/21 Calorie Row

rx 2/1.5





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