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Satans Whiskers

January 9, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds, steadily building intensity:

15/12 Calorie Row + 10 Hollow Rocks (Video)

12/9 Calorie Row + 10 Superman Rocks (Video)

9/6 Calorie Row + 2 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 Pushups + 15 Air Squats

Gymnastics

Ring Muscle-up Test (AMRAP – Reps)

1 Attempt Max Effort APRAP
If we are working towards our first ring muscle-ups, complete:

30 Banded Strict Ring Muscle-Ups – Video

Not for time, but for quality. Choose a band tension that allows for ~7-10 unbroken repetitions.

Weightlifting

Front Squat

On the 1:30 x 7 Sets:

1 Pausing Front Squat

1 Front Squat

All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat.

Set #1 – 55% of 1RM Front Squat

Set #2 – 60%

Set #3 – 65%

Set #4 – 70%

Sets #5+6+7 – Build to a Heavy Complex

WOD

Metcon (Time)

3 Rounds:

10 CTB Pull-Ups

10 Front Squats (165/110)

10 Barbell-Facing Burpees

Body Armor

3 “Giant” Sets:

8 Sumo Deadlifts

8 Kneeling Unilateral Press, each side

25 Banded Good Mornings

50′ Single Overhead Carry, each side

Rest 2:00 between sets.





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