Tuesday
Basin CrossFit – CrossFit
Warm-up
(15 mins) Grab a Light DB
*Can perform in partners with a large class if one person runs while the other performs DB reps.
100m Run
10 Air squats
10 Cossack squats (5 each side)
100m Run
5 Strict DB press (R)
5 Front squats (shouldered R)
5 Strict DB press (L)
5 Front squats (shouldered L)
100m Run
10 Windmills (5 on each side)
100m Run
10 Single arm DB OHS (5 on each side)
(5 mins) Dynamic Mobility
5 or so each side of long lunge sequence + down dog + side planks
Shoulder sequence: Flagpole stretch –> place one arm overhead in extension, palm facing forward, elbow next to ear –> rotate arm outward (externally, with palm up) and in OHS position, press pinky (side of hand) against pole to stretch pec minor –> switch sides.
Wod prep
(5 mins) Barbell Review
With a PVC:
10 Pass-throughs double overhand
10 Figure 8s
5 Behind the neck snatch grip presses
Go to bottom of squat…
5 Snatch presses (Sots press)
10 OHS
Then, with the empty barbell:
5 Clean deadlift (double overhand, hook grip with more vertical torso)
5 Power cleans
Bring bar to back…
5 Behind the neck snatch grip push press
5 Behind the neck snatch grip push jerk
5 OHS (first couple reps pause @ bottom for 2-3 sec to ensure heels and active shoulders)
Perform front rack stretch (raise one elbow up high while supporting bar w. other arm) ~30 sec
5-10 Front squats
Bring bar to back…
5-10 Back squats
(10 mins) Perform Heaviest 1 Possible Load of the Complex:
3 OHS + 4 FS + 5 BS
(5 mins) Lower Weight and Prep for Workout
wod
Metcon (Time)
Rx+
7 OH Squat (185/135lbs)
7 Front Squat
7 Back Squat
5 Rounds
Metcon (Time)
Rx
7 OH Squat (155/105lbs)
7 Front Squat
7 Back Squat
5 Rounds
Metcon (Time)
Fitness
7 OH Squat
7 Front Squat
7 Back Squat
5 Rounds
competitors
Power Snatch (12 minute EMOM of 2 reps climbing in weight))
– use the heaviest weight possible each minute. Reps do not have to be touch & go, but they do have to be caught above parallel. Compare to 6/2/2017.
Strict press (12 min EMOM of 2 reps climbing in weight )
– use the heaviest weight possible each minute.