Mobility and CrossFit Asphodel Warmup

Strength

Power Clean

Build up to a 3RM

Metcon:

On the minute for 15 minutes:

1 Power Clean @ 80% 3RM

4 Burpees

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Mobility and CrossFit Asphodel Warmup

Strength

Back Squat

Build up to a 5RM

Metcon:

For time complete:

15 - 12 - 9

Back Squat 75% of 5RM

Toes to Bar

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Mobility and CrossFit Asphodel Warmup

Strength

Bench Press

5 RM

Metcon:

Complete reps of  10 9 8 7 6 5 4 3 2 1:

Push Press (60/37.5kg)

Pull Ups

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Mobility and CrossFit Asphodel Warmup

Metcon:

"DT"

5 rounds for time:

12 Deadlift (70/50kg)

9 Hang Power Clean

6 Push Jerk

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Mobility and CrossFit Asphodel Warmup

Strength

Weighted Pull Up

3 - 3 - 3 - 3 - 3

Metcon:

Partner AMRAP in 12 minutes:

P1: 200 Skips

P2: AMRAP 5 Push Ups 10 Situps 15 Squats

(once 200 skips is completed partners swap exercises and continue to add rounds within the 12 minutes).

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Rest Day

Cheaters....

There will be people who cheat, cut corners, shorten reps, or go through the motions in the gym.  People may cheat a lot, a little…missing a lot of reps or just one…it is all the same.  The CrossFit community in general have brought up this topic multiple times over the years.  One point that everyone makes is, ‘who really cares, because that person is just cheating themselves and their results’.  But maybe this blog will help those individuals realise what type of athlete they are and what kind of athlete they want to become.

What type of athlete are you? Are you okay with it?

There are two types of athletes, Type 1 and Type 2…

Type 1 Athletes:  Fully commit to whatever WOD is for them for that day, whether it is technique, strength, met con or even the warm-up
Type 2 Athletes:  Complain about a movement or 2 in a WOD, try to modify the technique or increase/decrease their WOD & quickly identify movements that ‘suck’.

Type 1 Athletes:  Work up to the buzzer, even if it means they will only get 20 meters of the next 200 meter run because there’s only 10 sec left.
Type 2 Athletes:  Finish the round they are currently on and lay down with little time remaining on the clock.

Type 1 Athletes:  Ask their coach to closely judge them, give them pointers, and makes necessary adjustments when given a ‘no-rep’ call for not getting full depth on a squat.
Type 2 Athletes:  Roll their eyes at a coach for correctly judging them, scoring them, or giving pointers on how to get full reps, They try to ignore the coach, hide from the view of a coach and continue to ‘sneak’ through bad reps.

The list goes on and on…it takes a lot of INTEGRITY to be a Type 1 Athlete, the reward is deeply fulfilling, gratifying, humbling, & satisfying.  It’s not enough to be a character in CrossFit, you need to have character.  Integrity, honor and respect these things matter here.

“We’re forging elite fitness but we’re filtering for character.” – Coach Greg Glassman

Mobility and CrossFit Asphodel Warmup

Cash in: Row 500m

Metcon:

21 - 18 - 15 - 12 - 9 - 6 - 3

Box Jumps

V - Ups

Hand release Push Ups

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Mobility and CrossFit Asphodel Warmup

3 x max rep Pull Ups

Strength

Shoulder Press

5 - 5 - 5 - 5 - 5

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Mobility and CrossFit Asphodel Warmup

Strength

Overhead Squat

5 - 5 - 5 - 5 - 5

Metcon:

5 x 1 min max reps of:

15m Farmers Walk  (24/16kg)

Wall Ball (10/5kg)

(1 min rest in between rounds)

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