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Door Bell

April 17, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

300 Meter Row

15 GHD Sit-Ups

9 Hand Release Pushups

15 Hip Extensions

9 Wall Squats – Video

Directly into…

With a light set of dumbbells:

5 Deadlifts

5 Hang Power Cleans

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Push Presses

5 Front Squats

Weightlifting

Deadlift

On the 2:00 x 6 Sets:

Set #1 – 3 Deadlifts @ 74%

Set #2 – 1 Deadlift @ 81%

Set #3 – 3 Deadlifts @ 74%

Set #4 – 1 Deadlift @ 86%

Set #5 – 3 Deadlifts @ 74%

Set #6 – 1 Deadlift @ 91%

Bench Press

4 Sets of 6 Reps

Building to a “heavy” set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact. Throughout the range of motion, let’s keep our hips/butt on the bench. Five points of contact – heels, hips, shoulders, and head.

Athlete’s choice on loading, but let’s start with what we guess would be 50% of our 1RM regular max. Let’s be diligent with the tempo negative – this is what we are after today. Not max load.

WOD

Metcon (Time)

3 Rounds:

15/10 Calorie Assault Bike

15 CTB Pull-Ups

Directly into…

3 Rounds:

12 KB Deadlifts

9 KB Front Squats

6 KB Push Jerks

Midline

Not for Time:

30 GHD Sit-Ups

40 Hollow Rocks

50 AbMat Sit-Ups





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