Tuesday
Announcements
Basin CrossFit Friend Day! August 26th
Basin CrossFit – CrossFit
Warm-up
Together jog 200m holding band together
Partner 1: 50ft broad jump
Partner 2: banded good mornings
Partner 1: 3 wall climbs
Partner 2: plank hold
Partner 1: 20 band presses
Partner 2: handstand hold
Partner 1: 20 banded squats (
Partner 2: kick backs
Together jog 200m holding band together.
Wod prep
Review hip extension
Review handstand walk & practice
Handstand kick up practice
Cherry pickers (wall facing or facing out)
Lateral wall walking OR box walk arounds
Freestanding handstands/waking
Prep stations
10 hip extensions or plate good mornings
10ft handstand walk or perform few reps of handstand variation
10 step ups
5-10 push ups
2 rounds
wod
Metcon (AMRAP – Reps)
1min hip extension
1min handstand walk
1min box jump (20″)
1min burpee
1min rest
4 rounds
Metcon (AMRAP – Reps)
RX+
1min hip extension
1min handstand walk
1min box jump (20″)
1min burpee
1min rest
4 rounds
Metcon (AMRAP – Reps)
Fitness
1min hip extension
1min mountain climbers
1min step ups
1min burpee
1min rest
4 rounds
competitors
Snatch-grip Deadlift (5 x 3)
3-3-3-3-3
– Use the heaviest weight you can for each set.
Sumo Deadlift (5 x 3)
3-3-3-3-3
-Use the heaviest weight you can for each set.
Metcon (Time)
For time:
100 GHD sit ups
– Scale to 60 reps if you have not been doing this movement regularly. Compare to 7/18.