Resources

Sole Cycle

February 6, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

250-200-150-100 Meter Row

After each set:

10 Hollow Rocks (Video)

10 Superman Rocks (Video)

2 Inchworms (Video)

3 Barbell Good Mornings

3 Hang Muscle Cleans

3 Empty Barbell Stiff-Legged Deadlifts

3 Hang Power Cleans

Weightlifting

Back Squat

5 Sets of 2 Repetitions

*7 second descent, 3 second pause in bottom.

Set #1 – 63%

Set #2 – 65%

Set #3 – 67%

Set #4 – 69%

Set #5 – 71-74%, based on feel.

WOD

Metcon (3 Rounds for reps)

“Sole Cycle” Part #1

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (155/105)

27/21 Calorie Assault Bike

Rest 5:00

“Sole Cycle” Part #2

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (135/95)

27/21 Calorie Assault Bike

Rest 5:00

“Sole Cycle” Part #3

AMRAP 5:00

15 Barbell-Facing Burpees

21 Power Cleans (115/80)

27/21 Calorie Assault Bike

Body Armor

Part A)

5×5 Bench Press, ascending to a five-rep heavy.

After each set, Max Strict CTB Pull-Ups

Part B)

100 Banded Good Mornings

100 Banded Pull-Aparts





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