Tuesday
Basin CrossFit – CrossFit
Warm-up
(10min) In partners:
1. While one person performs 15 Kb Deadlifts, the other performs 10 T-Rotations (Pushup + one arm goes into air to create T with Body, repeat). Switch.
2. While one person perform 15 Russian KB Swings, the other performs 10 Scorpions (Lie face down, one leg comes off ground and aims to touch shoulder of opposite arm). Switch.
3. Everyone performs together: Alphabet (Make the letters ITYWX with shoulders/feet off ground, in a superman position)
4. Alternate 10 Glute Ham Raises (in partners) – on the ground, use something soft under knees. (Partner holds ankle, and with a rigid body you aim to control yourself to lie flat on ground. Put hands out in front to catch your fall.) Switch.
(10min) KB Complex — In Partners
One Partner performs 1 round alternating of:
5 Clean — each side
5 Russian Swings
5 Full Swings — Beyond Rxd perform KB Snatch here
AMRAP 5min — Between the Partners (they-go, partner-goes)
Wod prep
5min) Brief Burpee Plate Jump and SDHP
Use a 45lb plate to jump on for the Burpees.
Use the same weight used for the KB Complex to review the KB SDHP.
(5min) Prep for Workout
5 Burpee Plate Jumps
5 KB SDHP – with Working weight
wod
Metcon (AMRAP – Rounds)
rx+
BEYOND RXD
8 Burpee Plate Jump
8 KB SDHP (32/24kg)
AMRAP 6min
Rest 3min
8 Burpee Plate Jump
8 KB Snatch (32/24kg)
AMRAP 6min
Metcon (AMRAP – Rounds)
rx
8 Burpee Plate Jump
8 KB SDHP (24/16kg)
AMRAP 6min
Rest 3min
8 Burpee Plate Jump
8 KB Power Clean (24/16kg)
AMRAP 6min
Metcon (AMRAP – Rounds)
fitness
8 Burpee Plate Jump
8 KB SDHP
AMRAP 6min
Rest 3min
8 Burpee Plate Jump
8 KB Russian Swing
AMRAP 6min
competitors
Metcon (Time)
For time:
12-9-6
Snatch (squat) (165/115)
Bench press (225/155)