Mobility and CrossFit Asphodel Warmup

Strength

Power Clean

3RM 3 x 3 @ 90% 3RM

Metcon:

For time:

10 20 30 40 50 40 30 20 10

UB Double Unders

Scaled options will be Double Unders that are broken up and scaled rep schemes.

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Mobility and CrossFit Asphodel Warmup

Metcon:

For time complete the following:

25 Burpees

25 Barbell Thrusters (20/15kg)

25 Pull Ups

25 Barbell Thrusters (20/15kg)

25 HSPU

25 Barbell Thrusters (20/15kg)

25 Chest to Bar Pull Ups

25 Barbell Thrusters (20/15kg)

25 Burpees

*For you guys who are not there yet with your HSPU we will give you a great sub instead.

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Mobility and CrossFit Asphodel Warmup

Strength

Floor Press

3 - 3 - 3 - 3 - 3

then

3 x 10 Weighted Dip

3 x 10 Weighted Chin Up

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Mobility and CrossFit Asphodel Warmup

Strength

Back Squat 

3RM 3x3 @ 90% of 3RM

then

GHR 3 x 10

Strict Toes to Bar 3 x 15

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Mobility and CrossFit Asphodel Warmup

Metcon:

AMRAP in 4 minutes for 4 rounds:

3 Burpees

7 Power Cleans (42.5/30kg)

10 Situps

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Mobility and CrossFit Asphodel Warmup

Strength

Push Press

2 - 2 - 2 - 2 - 2

Metcon:

10 rounds for time:

10 Mountain Climbers

10 Wall Ball (10/6kg)

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Rest Day
 

Mobility and CrossFit Asphodel Warmup

Metcon:

3 rounds for time:

5 Front Squat (75/47.5kg)

18 Pullups

5 Deadlift (75/47.5kg)

18 Toes to bar

5 Push Jerk (75/47.5kg)

18 Hand Release Push Ups

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Mobility and CrossFit Asphodel Warmup

Strength

Overhead Squat

5 - 5 - 5 - 5 - 5

Metcon:

5 rounds for max reps:

Max strict Pull Ups

Row 200m

(Rest 45 seconds in between rounds)

Things to Remember in the strict pull ups/chin ups

1. Stay honest when you clear the bar. Don’t lift your chin and strain your neck just so you can say you cleared it. You run the risk of pinching a nerve and cutting off muscular power.
2. Keep your body neutral. Don’t swing with your hips to generate momentum on a strict pull up or chin up.
3. Keep those shoulder blades tight/retracted. Pulling with a loose shoulder girdle can lead to rotator cuff problems.
4. Chin ups work the biceps more and are slightly easier than pull ups, which work the back more.

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