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.