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Grunt Work Week 3

April 15, 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 2 Rounds, Not for Time:

1:00 Light Bike

:30s Cossack Squat – Video

:30s Warrior Squat – Video

5 Waiter Squats (each side) – Video

Weightlifting

Back Squat

6 Reps @ 69%

3 Reps @ 74%

6 Reps @ 69%

3 Reps @ 79%

6 Reps @ 69%

3 Reps @ 84%

Rest 2:00 between sets.

Pre Game

Empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Overhead Squats

Complex

On the 1:30 x 7 Sets:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set #1 – 60%

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Sets #5+6+7 – 69-75%, based on feel.

Body Armor

3 Giant Sets:

50′ Single Arm OH Walk (left)

50′ Single Arm OH Walk (right)

7 Inverted Pausing Rows (2s pause)

Rest 1:00 between sets.

3 Giant Sets:

9 Sumo Deadlifts

50′ Double DB Walking Lunge (hang hold)

Rest 2:00 between sets.





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