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Fight Gone Bad

January 11, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

Not for Time:

2:00 Bike

1 Round of Strict Cindy

:30s Walkouts – Video

:30s Alternating Samson Stretches – Video

At low intensity (walk through pace):

5 Wallball Squats

5 Sumo Deadlifts (empty barbell)

6 Box Jump Up, Step back down

5 Strict Presses (empty barbell)

5 Calorie Row

Build to either our working weight, or slightly below on the barbell, followed by our second round, now completed at moderate intensity.

5 Wallballs

5 Sumo Deadlift High Pulls

5 Box Jumps

5 Push Presses

5 Calorie Row

Following, one final round, after building to our working weight on the barbell if we have yet to. Same repetition scheme, but now at workout intensity.

5 Wallballs

5 Sumo Deadlift High Pulls

5 Box Jumps

5 Push Presses

5 Calorie Row

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Recovery Bike

20:00 Recovery Bike

On the 5:00, 10:00, 15:00, and 20:00:

15 Weighted Hip Extensions

Max Effort L-Sit

Athlete’s choice on the loading for the hip extensions, which should be on the moderate side, and always unbroken.





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