Tuesday – Basin CrossFit
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Tuesday

5
Apr

Tuesday

Basin CrossFit – CrossFit

Skill

Metcon (No Measure)

Rings progression level 1

dragon flys x 10-15

tuck + inverted hang + skin the cat + strict mup + forward roll x 12-15

L-sit 3 x 15-20 seconds

remainder of time work on pullup to back roll (can always be partner assisted, start on bar, move to rings w/ band)

Weightlifting

Front Squat (4 x 5 @ 65%)

super set w/ 10 parallette pushups. Feet elevated and weighted if possible. should be heavy.

conditioning

Metcon (Time)

12 minute amrap

5 x push press @ 75%

21x dips

5 x push press

15 x dips

5 x push press

9 x dips

5 x push press

7 x dips

5 x push press

5 x dips

5 x push press

oly class (advanced)

Snatch (3 x 1 @ 75%)

Clean and Jerk (3 x 1 @ 70%)

Snatch Pull (3 x 3 @ 90%)

Snatch Grip Deadlift ( 3 x 3 @ 100%)

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Metcon (Weight)

Push/pull sled workout #1

20-30 minute amrap (time may vary depending on amount of athletes per sled)

heel toe walk w/ staight back and semi-straight leg down + reverse toe to heel shuffle back

Dave & buster down + reverse shuffle back

push sprints down and back

heavy slow grinds pushing down and back

heavy grind plus partner riding down

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