Tuesday
Basin CrossFit – CrossFit
Warm-up
10min) Gymnastics Complex #1
10 Situp to Pike
10 Situp to Pancake
10 Toe Point to Inverted Pike
10 Rolling Pistols (5 each side) — Scale to Roll to Two Foot Stand, or if people have trouble with that, scale to a 1min Hollow Rock or Knee Tuck Hold.
1min L-Sit Hold — The goal is to hold continuously for the 1min. Scale to Tuck or One Foot Support as needed.
1min V-Outs — The goal is move through these continuously for 1min. Scale the ROM as needed.
(10min) Handstand + HSPU Practise
30sec Handstand Hold + 3 negative lowers at the end of that
Rest 30sec
3 rounds
2 Strict HSPU + 1 with 3sec pause at bottom of the last rep (this is hard to do) — Scale to either Kipping/Negatives or simply holding a Handstand for 10sec x 2
Rest 30sec
3 rounds
Wod prep
5min) Review OH Squat with PVC + empty Barbell as a group
(10min) Prep for Workout
5 OH Squats
8 Good Mornings
4-5 Rounds
wod
Metcon (Time)
Rx+
15 OH Squat (185/125lbs)
then:
6 Strict HSPU
8 kb Good Mornings 70/53
5 Rounds
then:
15 OH Squat (185/125lbs)
Metcon (Time)
RX
15 OH Squat (155/105lbs)
then:
6 HSPU
8 KB good mornings 53/35
5 Rounds
then:
15 OH Squat (155/105lbs)
Metcon (Time)
Fitness
15 OH Squat
then:
6 single kb Press (2 arms, goblet style)
8 Kb Good Mornings
5 Rounds
then:
15 OH Squat
competitors
Power Snatch (3-3-2-2-2-1-1-1)
Metcon (AMRAP – Rounds)
1 Round every 2 minutes until failure:
20 Burpees (6″ target)
30 Wallball (20/14)