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.