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HeartBreak Kid

April 10, 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

15 Pushups

15 Hip Extensions

Directly into…

2 Sets (with an empty barbell):

5 Elbow Rotations (from the back rack)

5 Strict Presses

Directly into…

:60s Laying Front Rack Stretch – Video

5 Light Strict Presses

:30s Wrist Stretches on Box – Video

5 Light Push Presses

Weightlifting

Push Press

4 Sets of 6 Repetitions

Set #1 – 73%

Set #2 – 75%

Set #3 – 77%

Set #4 – 79%

Front Squat

6 sets of 1 Rep

– 5 Second Negative

– 3 Second Pause in Bottom

– 3 Second Pause at Parallel

Set #1 – 50% of estimated 1RM Front Squat

Set #2 – 55%

Set #3 – 60%

Sets #4-6 (3 Sets) – Build to a moderate, between 60-65%

WOD

Metcon (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double-Unders





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