Unit 11C, Wah Ha Factory Building
8 Shipyard LaneQuarry Bay Hong KongMTR - Tai Koo station exit A1
Phone (+852) 35687719
CrossFit Asphodel Mobility and Warmup
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
x 7 sets = 1 Round
(Rest between sets as needed)
1. No resting on the ground, even to re-grip. Resting on the ground = failed set.
2. Failed sets count as one of your 5 rounds.
3. Athletes can break up or combine the movements as long as the following criteria is met: the clean must start on the ground and finish standing with full hip extension, squats go below parallel and push presses are finished locked out overhead.
4. Push Jerks are acceptable.
5. There is no time cap for a set, the athlete can rest anywhere except the ground.
6. Athletes perform 7 sets to equal one round. There are five rounds to complete.
Mobility and CrossFit Asphodel Warmup
Hang Power Clean 10x2 @ 75%
12 x 2
21 - 15 - 9
Front Squat (42.5/30kg)
(8 minute time cap)
Post loads and times to comments.
Max Effort Upper
Weighted Pull Up 4x4
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Unit 11C, Wah Ha Factory Building - 8 Shipyard Lane, Quarry Bay, Hong Kong - Phone (+852) 35687719 - email@example.com
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