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Napalm

May 10, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

30/24 Calorie Row

40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups

18 GHD Sit-Ups + 18 Banded Good Mornings

5 Wall Squats – Video

10 Stiff-Legged Deadlifts (empty barbell)

:15s Deadhang Hold on PU Bar

:30s Alternating Warrior Squats – Video

5-4-3-2-1:

Walkouts – Video

Spiderman + Reach (each side) – Video

Weightlifting

Deadlift

In 10:00 or less:

Build to a Heavy Set of 8 Deadlifts

WOD

Metcon (Time)

2 Rounds:

10 Bar Muscle-Ups

20 Barbell-Facing Burpees

30 Deadlifts (225/155)

40 Wallballs (30/20) *Females 9′ Target

Aerobic Capacity

Not for Time:

150/100 Calorie Assault Bike

Males work through their 150 calories in this flow:

15 Calories Slow, 15 Calories Fast

Females work through their 100 calories in this flow:

10 Calories Slow, 10 Calories Fast

Across the calories, this equates to being (5) full rounds of slow pace, to fast pace. Aim is to gradually increase in intensity during these fast paces, towards a full sprint on the final iteration. Our “slow pace” is intended to be a conversational, recovery pace.





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