Tuesday

Basin CrossFit – CrossFit

Warm-up

(10min) Get Sweaty

10 Slam Balls

100m Farmers Carry (use light-ish Kbs or Dbs)

15 Slam Balls

100m Farmers Carry

20 Slam Balls

100m Farmers Carry

(10min) Mobility/Shoulder Stability as a group

Perform 1-2min (with mini breaks) of the Letters Drill (with or without plates)

4-6 Long Pushups or attempts

8 Shoulder retraction plus hold

Wod prep

(10min) Prep for Part 1

8 x Hand Releases on Dip Bar

4 x Jump to top of Dip, hold 3sec at top, then slowly lower all the way down or as far as they can go.

4 x Strict Dips — QUICK SCALE: do 4 hard Box Dips

2 x 3 Weighted Dips — Add load on each set.

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wod

Weighted Dips

Type the details of the weightlifting

Metcon (AMRAP – Reps)

Rx+/Rx

Part 2:

5 x 30sec Heel Taps efforts

30sec Rest in between

Metcon (AMRAP – Reps)

Fitness

Part 2:

5 x 30sec Toe Tap efforts

30sec Rest in between

competitors

Bench Press (10–8-6-4-2)

Build up in weight each set. Get as close as you can on that last double to the 1RM you set on 12/13.

Metcon (No Measure)

Ring row

5 x 15 reps

– Elevate the feet so they are even with the rings at the bottom of the rep. Be sure to touch your chest to your hand at the top of the rep.