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February 9, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

At low intensity to start, steadily ramping intensity on the rower through the rounds:

20 Calorie Row + 20 Slow Air Squats

16 Calorie Row + :30s Spiderman and Reach – Video

12 Calorie Row + :30s Walkouts – Video

8 Calorie Row + :30s Wall Squats – Video

Barbell Warmup (empty barbell)

10 Good Mornings

10 Elbow Rotations

10 Strict Presses

10 Stiff-Legged Deadlifts

10 Hang Muscle Cleans

Steadily build to 85-90% of our working load on the barbell, followed by a low-intensity, walk through round of the combinations of the workout.

1 Round (low intensity):

7 CTB Pull-Ups

25 Double-Unders

3 Power Cleans

2 Front Squats

1 Jerk

WOD

Metcon (Time)

For Time:

50 CTB Pull-Ups

200 Double-Unders

10 Power Cleans

10 Front Squats

10 Jerks

Rx Barbell – 205/145

Time Cap – 13:00

Extra Conditioning

3 Rounds, resting 1:00 between:

25 Dumbbell Deadlifts (50’s/35’s)

50′ Dumbbell Front Rack Walking Lunge

3 Rope Climbs (15′)

Three sets, aiming to strive for large, if not unbroken sets.





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