Tuesday

Basin CrossFit – CrossFit

Warm-up

(9min) In partners:

Set up some PVC pipes across some boxes towards the middle of the gym. Start at one end of the gym. Relay style:

One person Jumps the PVC pipe, Runs to the end of the gym and performs 5 x MB Squat, Throws the Ball over the Pullup Rig (like a wall ball but over the rig), Runs back and Jumps over PVC.

Repeat 2-3 times each

Do this again, but this time, crawl under the PVC pipe on the way back.

Instead of the squat ball throw, do 3 x Burpee/Pullup (Jumping Pullup as scale)

Repeat 2-3 times each.

(6min) Midline Stability Work

30sec Hollow Rock Hold

Followed straight away by 10 Strict Situps (no arms, no kip)

Rest 30sec

30sec Superman Hold (Floor)

Followed straight away by 20 Floor Back Extensions

Rest 30sec

2 Rounds

Wod prep

(10min) Prep for Workout

Review Broad Jump and Pushup variations. Then perform:

1 MB Front Squat + 1 Wall Ball + 1 Throw from the bottom of the Squat (catch the ball, go back to the bottom of the squat, then, instead of standing while throwing, stay down in the bottom and throw!)

3 sets of the Complex

3 x Broad Jump for distance

* In between each attempt, perform 5 Ring Pushups, or the workout modification.

wod

Metcon (Time)

Rx+

27-21-18-12-9

Wall Ball (20/14lbs)

Broad Jump

Ring Pushup

Metcon (Time)

Rx

21-18-15-9-6

Wall Ball (20/14lbs)

Broad Jump

Ring Pushup

Metcon (Time)

Fitness

21-15-12-9-3

Wall Ball

Broad Jump

Pushup

competitors

Metcon (AMRAP – Reps)

On the minute for 20 minutes:

Even: 1 Back Squat (very heavy)

Odd: 1-5 Strict muscle ups