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Cement Mixer

May 11, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:30 Light Row or Bike

5 Scap Retractions

10 Slow Air Squats

:30s Alternating Warrior Squats – Video

:30s Spiderman + Reach – Video

10 Hollow Rocks – Video

10 Pausing Glute Bridges – Video

:30s Russian Baby Makers – Video

Weightlifting

Clean and Jerk Complex

On the Minute x 6:

1 Clean Pull

1 Hang Squat Clean

1 Jerk (athletes choice on push or split)

Sets #1+2 – 70%

Sets #3+4 – 75%

Sets #5+6 – 75-80%, based on feel.

Olympic Cycling

On the Minute x 6:

Min #1 – 6 Hang Squat Cleans + 1 Push Jerk

Min #2 – 5 Hang Squat Cleans + 2 Push Jerks

Min #3 – 4 Hang Squat Cleans + 3 Push Jerks

Min #4 – 3 Hang Squat Cleans + 4 Push Jerks

Min #5 – 2 Hang Squat Cleans + 5 Push Jerks

Min #6 – 1 Hang Squat Clean + 6 Push Jerks

Barbell Loading – 55% of 1RM

WOD

Metcon (Time)

Every 3:00 for 7 Sets:

400 Meter Run

12 Toes-to-Bar
Score is slowest round

On the TTB’s – modify to match this stimulus. We must be done with the first round by the 2:20 mark. If we are 6 repetitions in at the 2:20 mark, our goal is to maintain 6 repetitions throughout the workout. What we do not want to have here is that first round finishing at 2:40 or later… ultimately that will result in missing a start time later in the workout, and will also result in diminished intensity. At the 2:20 mark, whichever TTB number we are on, that is our goal for the remaining 6 rounds.





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