Monday
Basin CrossFit – CrossFit
Warm-up
(5min) Warmup
Row 250m
10 Pushup Shoulder Taps (one Pushup + 1 tap on each shoulder with the opposite hand)
3 Rounds
(10-15min) Bulletproof Shoulders Session #3
1 Arm High Pull : 4 x 6 each arm @ 100% 10 rep max of 1 Arm High Pull – What they got on Testing Day 2.
Rest 45sec between arms
4 Rounds
Wall Facing Handstand Hold: accumulate 1min.
QUICK SCALE: Face away from wall, walk feet up wall or Plank Hold.
Wod prep
(5min) Review DB Hang Power Snatch. Use a light DB for this part.
Dip/Shrug – High Pull – Full Movement
(10min) Prep for Workout:
8 Step Up and Overs (up and over the box is one rep)
8 Lateral Step Up and Overs
8 DB Hang Power Snatch — Use Working weight here.
8 Box Jump Overs
8 Lateral Burpee Box Jump Overs
wod
Total Rounds and Reps for both 7min Sections. Add the scores together. So, if you got 5 rounds plus 5 reps in the first Round, then 6+7 in the second Round, your total would be 11+12. (1 round = 15 reps, so if you add your reps and it totals to more than 15, you count that towards another round).
Metcon (AMRAP – Rounds and Reps)
Rx+
5 Lateral Burpee Over the Box Jump (24/20″)
10 DB Hang Power Snatch (55/35lbs)
AMRAP 7min
Rest 1min
2 Rounds
Metcon (AMRAP – Rounds and Reps)
Rx
5 Lateral Burpee Over the Box Jump (24/20″)
10 DB Hang Power Snatch (45/25lbs)
AMRAP 7min
Rest 1min
2 Rounds
Metcon (AMRAP – Rounds and Reps)
Fitness
5 Burpee Plate Jumps
10 DB Hang Power Snatch
AMRAP 7min
Rest 1min
2 Rounds
competitors
Metcon (Time)
For time:
100 Toes to bar
– every minute perform 30 double unders
This is a simple test to gauge your current capacity with this movement. Finishing in under 5 minutes is a general baseline to be “good” at these. 10 minute cap. Starts on double unders.
Metcon (Time)
6 rounds for time:
15 calorie Assault Bike
20m HS walk
2 legless rope climbs