Tuesday
Basin CrossFit – CrossFit
Warm-up
(5min) Quick Partner Warmup
Run 400m together with 1 PVC
At 100m, in ‘I go, you go’ fashion, quickly perform:
10 Overhead Squats
At 200m perform:
10 Hang Power Snatch
At 300m perform:
10 Snatch Grip Deadlifts
Partner PVC Complex
(5min) Inverted Prep, stay in Partners
‘I go, you go’
2 x 30sec Handstand Hold — 30sec Rest (partner goes) — QUICK SCALE Walk hands up wall or hold a Pike Pushup position.
* Make the second hold a little harder (if it wasn’t challenging) — face the wall, freestanding…
2 x 15sec of Shoulder Shrugs while in handstand hold — 15sec rest
2 x 30sec slow negative lowers — 30sec Rest — QUICK SCALE Use abmats or perform 30sec of slow controlled Pike Pushups.
Wod prep
(10min) Review Snatch/OH Squat with a PVC or an empty Barbell
Work these positions:
OH Squat – Sots Press – Snatch Balance – Hang Power Snatch – Hang Squat Snatch
* Go over how to cycle a heavy load in the Hang position.
(10min) Prep for Workout
2 x 3 Hang Squat Snatch + 4 OH Squat
5 Kipping HSPU between each set
2 x 2 Hang Squat Snatch + 3 OH Squat
4 Strict (Rx+) or Kipping HSPU between each set
* Aim for each set to be unbroken.
* Add load each set.
* The last set should be done at your working weight.
wod
Metcon (Time)
Rx+
3 Hang Squat Snatch (225/145lbs)
6 OH Squat
9 Strict Handstand Pushup
5 Rounds
Metcon (Time)
Rx
3 Hang Squat Snatch (205/125lbs)
6 OH Squat
9 Handstand Pushup
5 Rounds
Metcon (Time)
Fitness
3 Hang Power Snatch
6 OH Squat
9 Seated Press
5 Rounds
competitors
Metcon (Time)
For time:
30-20-10
Wallball (25/20)
KB Swing (70/53)
– Goal is to finish under 6 minutes. Start fast with unbroken sets on the 25’s and hold on for as long as you can.