Tuesday
Basin CrossFit – CrossFit
Skill
Metcon (No Measure)
Rings progression level 1
dragon flys x 10-15
tuck + inverted hang + skin the cat + strict mup + forward roll x 12-15
L-sit 3 x 15-20 seconds
remainder of time work on pullup to back roll (can always be partner assisted, start on bar, move to rings w/ band)
Weightlifting
Front Squat (4 x 5 @ 65%)
super set w/ 10 parallette pushups. Feet elevated and weighted if possible. should be heavy.
conditioning
Metcon (Time)
for time: 12 minute cap
25 wallballs 25/20
15 mups
20 wallballs
10 mups
15 wallballs
5 mups
10 wallballs
oly class (advanced)
Snatch (3 x 1 @ 76%)
Clean and Jerk (3 x 1 @ 71%)
Snatch Pull (3 x 3 @ 95%)
Snatch Grip Deadlift ( 3 x 3 @ 103%)
Metcon (Weight)
Push/pull sled workout #1
20-30 minute amrap (time may vary depending on amount of athletes per sled)
heel toe walk w/ staight back and semi-straight leg down + reverse toe to heel shuffle back
Dave & buster down + reverse shuffle back
push sprints down and back
heavy slow grinds pushing down and back
heavy grind plus partner riding down