Friday
Basin CrossFit – CrossFit
Warm-up
(5min) Bulletproof Warmup
1 Arm Russian KB Swing: 10 each arm @ light weight
1 Arm Suitcase Deadlift : 10 each arm @ light weight
3 Rounds
(10-15min) Bulletproof Shoulders Session #6
Double Arm Shoulder Press: 3 x 8 @ 100% of their 10 rep max.
* Rest 2-3min between rounds.
Wod prep
(10min) Perform Part 1
Work in groups/partners and perform up to 5-7 attempts to find your Max.
* Add some load each round. The first should be done with the empty Barbell so you can get an idea of what it feels like.
wod
Metcon (Weight)
Rx+/Rx – Part 1:
Find your Heaviest 25m Front Rack Walk
Metcon (Weight)
Fitness – Part 1:
Find your Heaviest 25m DB Front Rack Walk
Metcon (Time)
Rx+ – Part 2:
25m Front Rack Walk at 70%
25 Chest to Bar Pullups
Rest 2min
3 Rounds
Metcon (Time)
Rx – Part 2:
25m Front Rack Walk at 60%
25 Pullups
Rest 2min
3 Rounds
Metcon (Time)
Fitness – Part 2:
25m DB Front Rack Walk
20 Ring Rows
Rest 2min
3 Rounds
competitors
Metcon (AMRAP – Reps)
For reps:
3 minutes: Deadlift (315/225)
3 minutes: HS push up (strict)
2 minutes: Deadlift (315/225)
2 minutes: HS push up (strict)
1 minutes: Deadlift (315/225)
1 minutes: HS push up (strict)
Goal is to get as many reps as possible. Keep those HS push ups strict, no matter how tired you get!