Tuesday – Basin CrossFit
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Tuesday

23
Aug

Tuesday

Basin CrossFit – CrossFit

Warm-up

10min) Gymnastics Complex #1

10 Situp to Pike

10 Situp to Pancake

10 Toe Point to Inverted Pike

10 Rolling Pistols (5 each side) — Scale to Roll to Two Foot Stand, or if people have trouble with that, scale to a 1min Hollow Rock or Knee Tuck Hold.

1min L-Sit Hold — The goal is to hold continuously for the 1min. Scale to Tuck or One Foot Support as needed.

1min V-Outs — The goal is move through these continuously for 1min. Scale the ROM as needed.

(10min) Handstand + HSPU Practise

30sec Handstand Hold + 3 negative lowers at the end of that

Rest 30sec

3 rounds

2 Strict HSPU + 1 with 3sec pause at bottom of the last rep (this is hard to do) — Scale to either Kipping/Negatives or simply holding a Handstand for 10sec x 2

Rest 30sec

3 rounds

Wod prep

5min) Review OH Squat with PVC + empty Barbell as a group

(10min) Prep for Workout

5 OH Squats

8 Good Mornings

4-5 Rounds

wod

Metcon (Time)

Rx+

15 OH Squat (185/125lbs)

then:

6 Strict HSPU

8 kb Good Mornings 70/53

5 Rounds

then:

15 OH Squat (185/125lbs)

Metcon (Time)

RX

15 OH Squat (155/105lbs)

then:

6 HSPU

8 KB good mornings 53/35

5 Rounds

then:

15 OH Squat (155/105lbs)

Metcon (Time)

Fitness

15 OH Squat

then:

6 single kb Press (2 arms, goblet style)

8 Kb Good Mornings

5 Rounds

then:

15 OH Squat

competitors

Power Snatch (3-3-2-2-2-1-1-1)

Metcon (AMRAP – Rounds)

1 Round every 2 minutes until failure:

20 Burpees (6″ target)

30 Wallball (20/14)

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