Tuesday
Basin CrossFit – CrossFit
Warm-up
(10min) Warmup
5min AMRAP Cindy — 5 jumping pullups + 10 pushups + 15 squats
* Scale reps as needed to 4 jumping pullups + 8 pushups + 12 squats.
* You should do this with moderate – high intensity. It will feel pretty windy, that is ok.
(5-10min) Midline Accessory Work
Alternating Tabata
20sec V-up + 10sec rest in top position
20sec Floor back extensions + 10sec rest superman
5 total Rounds (5 each movement)
Wod prep
(5-10min) Review DB Front Squat and Hang Power Clean
As a group, review the following with as many reps as needed to be moving well:
Air squats
DB front squats (use light set of dumbbells)
Hang power clean with empty barbell
(10min) Prep for the Workout
As a group:
30sec Hang on pullup bar and twist body around a little to stretch
Rest
30sec Kipping swings. Start with small swings then start doing bigger swings by pulling down on the bar.
Rest
30sec Strict toes to bar OR attempts
Rest
30sec Kipping toes to bar
* The time is just a rough estimate of how long we want to be up there
Then, perform:
6 Hang power clean
6 DB front squats
6 Hang power clean
6 DB front squats
6 Hang power clean
* Use your working weight on the last set of front squats and hang power clean.
wod
Metcon (Time)
Rx+
6 Toes to Bar
6 DB Front Squats (65/45lbs)
5 Rounds
Rest 3min
6 Toes to Bar
6 Hang Power Clean (185/135lbs)
5 Rounds
Metcon (Time)
Rx
6 Toes to Bar
6 DB Front Squats (50/35lbs)
5 Rounds
Rest 3min
6 Toes to Bar
6 Hang Power Clean (155/115lbs)
5 Rounds
Metcon (Time)
Fitness
6 Lying Wall Hand to Toes
6 DB Front Squats
4 Rounds
Rest 3min
6 Lying Wall Hand to Toes
5 Hang Power Clean
4 Rounds
competitors
Metcon (Time)
For time:
21-18-15-12-9-6-3
Thruster (95/65)
Pull ups
– Goal is to go under 12 minutes. If you did open workout 14.5 or 16.5, this should be a faster time than those.