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Grunt Work Week 2

April 8, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds, Not for Time:

1:00 Light Row

6 Slow Scap Retractions – Video

5 Walkouts – Video

4 Spiderman + Reach (each side) – Video

3 Russian Baby Makers – Video

Into

1:00 Light Bike

:30s Cossack Squat – Video

:30s Warrior Squat – Video

5 Waiter Squats (each side) – Video

Into

1:00 Thoracic Opener (Barbell) – Video

Snatch Warmup

Empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Overhead Squats

Add a very light load, followed by:

5 Muscle Snatches

4 Overhead Squats

3 Pausing Snatch Balances (2s pause in catch)

Weightlifting

Back Squat

6 Reps @ 67%

3 Reps @ 72%

6 Reps @ 67%

3 Reps @ 77%

6 Reps @ 67%

3 Reps @ 82%

Rest 2:00 between sets.

Power Snatch

On the 1:30 x 4 Sets:

1 Halting Power Snatch (2s at knee-level)

1 Power Snatch

… Directly into:

On the 1:00 x 6 Sets:

1 Power Snatch

Set #1 – 60% of estimated 1RM Power Snatch

Set #2 – 63%

Set #3 – 66%

Set #4 – 68%

Changing to Singles…

Set #5 – 72%

Set #6 – 76%

Set #7 – 80%

Sets #8, 9, 10 – 84%

Body Armor

3 Giant Sets, resting 2:00 between:

16 KB Front Rack Reverse Lunges

4-8 Strict Toes to Bar

16 Barbell Good Mornings

4-8 Strict Toes to Bar





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