Sunday – Basin CrossFit
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Sunday

20
Aug

Sunday

Announcements

Basin CrossFit Friend Day! August 26th

Basin CrossFit – CrossFit

Warm-up

Gymnastics complex #3

Warmup

10 situp to pancake

10 situp to pike

10 scap pushup + shift

10 situp to pancake – with light plate

20 pike overs

20 straddle overs

Skills

Ring accessory work

perform 3 x 5-10 reps of each alternating.

1. planche leans

2. false grip pullups

3. ice cream maker – tuck

4. ice cream maker – straight leg

5. low ring skin the cat

6. slow tempo skin the cats

Windshield wipers (2 x 20 reps)

Wod prep

Review and prep for workout

As a group, review the movements with a light dumbbell:

suitcase deadlift – hang power snatch – push press (perform 5-10 reps of each on each side)

Then, work up to a heavy load for one complex of:

3 suitcase deadlift

3 hang power snatch

3 push press

* Do right side, then left side.

3-5 rounds

* Add load each round. No rest between sides.

* Go as heavy as possible for the complex that you can perform on BOTH sides. Go HEAVIER than working weight.

wod

Metcon (Time)

RX

15 DB suitcase deadlift (50/35lbs)

12 DB hang power snatch

9 DB push press

6 rounds

Metcon (Time)

RX+

15 DB suitcase deadlift (65/45lbs)

12 DB hang power snatch

9 DB push press

6 rounds

Metcon (Time)

Fitness

15 DB suitcase deadlift

12 DB hang power snatch

9 DB push press

5 rounds

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