Tuesday – Basin CrossFit
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Tuesday

12
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)

for time: 12 minute cap

25 wallballs 25/20

15 mups

20 wallballs

10 mups

15 wallballs

5 mups

10 wallballs

oly class (advanced)

Snatch (3 x 1 @ 76%)

Clean and Jerk (3 x 1 @ 71%)

Snatch Pull (3 x 3 @ 95%)

Snatch Grip Deadlift ( 3 x 3 @ 103%)

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

oly (beginner)

Power Snatch

Hang Snatch

Overhead Squat

Snatch Balance

Heaving Snatch Balance

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