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Speed Bump

January 12, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

21-15-9:

Calorie Row

Hollow Rocks – Video

Calorie Bike (or 75-50-25 Double-Unders)

Superman Rocks – Video

After each round, complete the below mobility:

After the 21’s – :30s Spiderman and Reach – Video

After the 15’s – :30s Walkouts – Video

After the 9’s – :30s Reverse Samson – Video

Olympic Cycling

Metcon (Time)

For Time:

10 Bar MU + 5 Squat Clean and Jerks (70%)

8 Bar MU + 4 Squat Clean and Jerks (75%)

6 Bar MU + 3 Squat Clean and Jerks (80%)

4 Bar MU + 2 Squat Clean and Jerks (85%)

2 Bar MU + 1 Squat Clean and Jerks (90%)
Options to modify here are to complete this as 5-4-3-2-1 Bar Muscle-Ups, or to complete as 2x CTB Pull-Ups (20-16-12-8-4 repetitions).

WOD

Metcon (Time)

In Teams of 3:

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (95/65)

30 Toes to Bar

30 Thrusters (95/65)

Into… 150/100 Calorie Assault Bike

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (115/80)

30 Toes to Bar

30 Thrusters (115/80)

Into… 150/100 Calorie Assault Bike

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (135/95)

30 Toes to Bar

30 Thrusters (135/95)

Time Cap – 30:00.

If we exceed the time cap, add a single second for every repetition not completed.

Metcon (Time)

For Time:

21 Bar-Facing Burpees

21 Hang Squat Cleans (95/65)

21 Toes to Bar

21 Thrusters (95/65)

50/35 Calorie Assault Bike

15 Bar-Facing Burpees

15 Hang Squat Cleans (115/80)

15 Toes to Bar

15 Thrusters (115/80)

50/35 Calorie Assault Bike

9 Bar-Facing Burpees

9 Hang Squat Cleans (135/95)

9 Toes to Bar

9 Thrusters (135/95)





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