Tuesday

Basin CrossFit – CrossFit

Warm-up

(10min) PVC/Barbell Complex (5 reps of each)

Good Mornings

Behind the Neck Press

Back Squat

Deadlift

Bent Over Row

2 Rounds with the PVC

2 Rounds with the empty Barbell

* Perform the first two rounds as a group

Wod prep

(10min) Prep for Part 1

review the Dip and it’s modifications. Then, perform:

6 Bent Over Barbell Row

3 Strict Dips — QUICK SCALE: Jump to Negative Lowers

6 Bent Over Barbell Row

3 Weighted Dips — QUICK SCALE: Use Workout modification here.

* Add load each round of Barbell Row

wod

Metcon (AMRAP – Reps)

Rx+/Rx

Part 1:

6 Barbell Bent Over Row

3 Weighted Dips

5 Rounds (NFT)
Part 1 is not done for time. It is intended to be a Strength session, focusing on being consistent across all 5 sets for both the Row and the Dips. Take 30sec-1min between the Row and the Dip sets and then rest a further 2-3min between rounds.

Metcon (AMRAP – Reps)

Fitness

Part 1:

6 Bent Over DB Row

6 Dips

5 Rounds (NFT)

Metcon (AMRAP – Reps)

Rx+

Part 2:

Open Prep – Dips

10 Unbroken Ring Dips

5 Rounds
Record how many Unbroken Dips performed per set.

Metcon (AMRAP – Reps)

Rx

Part 2:

Open Prep

5-10 Unbroken Ring Dips

5 Rounds

Metcon (AMRAP – Reps)

Fitness

Part 2:

Open Prep

5-10 Unbroken Box Dips

5 Rounds

competitors

Bench Press (3-3-3-3-3)

Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/3/2017 and try to go heavier.

Metcon (Distance)

Rowing Intervals

Row 1:40 – rest :20 x9
– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.