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December 4, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

6:00 Bike

On Minutes 0, 2, 4 – Light easy pace.

On MInutes 1-3-5 – Moderate pace, growing in intensity.

2 Rounds with an empty or very light barbell:

5 Good Mornings

5 Elbow Rotations

5 Strict Presses

10 Calorie Ski Erg

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

10 Calorie Ski Erg

Gymnastic Strength

Metcon (5 Rounds for reps)

Every 2:00 x 5 Rounds:

20/14 Calorie Row

Time remaining inside each 1:30 window, Max HSPU

*At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

Rounds 1+2+3 – Strict Handstand Pushups

Rounds 4+5 – Kipping Handstand Pushups

Weightlifting

Push Jerk

On the 2:00 x 5 Rounds:

Set #1 – 5 Push Jerks

Set #2 – 4 Push Jerks

Set #3 – 3 Push Jerks

Set #4 – 2 Push Jerks

Set #5 – 1 Push Jerk

Building to a heavy at each, but not a max effort. Moving by feel today, with a starting area for the set of 5 in the ~70% range of our best jerk, climbing in steady increments from there. All repetitions come from the rack.

WOD

Metcon (Time)

Ascending Ladder for 7 Minutes:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

12 Deadlifts, 12 Hang Power Cleans, 12 Push Jerks

Rx – 135/95





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