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April 6, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

:45s Alternating Warrior Squat – Video

5 Scap Retractions – Video

:15s Deadhang Hold

15 GHD Sit-Ups

Barbell Warmup – Video (empty barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Olympic Cycling

On the 1:30 x 7 Rounds:

1 High Hang Squat Clean (pockets)

1 Hang Squat Clean

1 Front Squat

On this clean complex, this is intended to be unbroken once the bar comes off the ground for the first high hang clean

Weightlifting

Pausing Front Squat + Split Jerk

5 Sets:

1 Pausing Front Squat (5s in bottom)

1 Split Jerk

Start at 60% of Split Jerk

In the sets remaining (4), build to a heavy for the day

WOD

Metcon (Time)

In Teams of 3, 30:00 Time Cap:

100 Pull-Ups

100 Overhead Squats (75/55)

80 Box Jump Overs (24″/20″)

80 Thrusters (95/65)

60 Toes to Bar

60 Front Squats (115/80)

40 Burpee Box Jump Overs (24″/20″)

40 Clusters (135/95)





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