Tuesday – Basin CrossFit
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Tuesday

20
Sep

Tuesday

Basin CrossFit – CrossFit

Warm-up

(10min) In partners:

1. While one person performs 15 Kb Deadlifts, the other performs 10 T-Rotations (Pushup + one arm goes into air to create T with Body, repeat). Switch.

2. While one person perform 15 Russian KB Swings, the other performs 10 Scorpions (Lie face down, one leg comes off ground and aims to touch shoulder of opposite arm). Switch.

3. Everyone performs together: Alphabet (Make the letters ITYWX with shoulders/feet off ground, in a superman position)

4. Alternate 10 Glute Ham Raises (in partners) – on the ground, use something soft under knees. (Partner holds ankle, and with a rigid body you aim to control yourself to lie flat on ground. Put hands out in front to catch your fall.) Switch.

(10min) KB Complex — In Partners

One Partner performs 1 round alternating of:

5 Clean — each side

5 Russian Swings

5 Full Swings — Beyond Rxd perform KB Snatch here

AMRAP 5min — Between the Partners (they-go, partner-goes)

Wod prep

5min) Brief Burpee Plate Jump and SDHP

Use a 45lb plate to jump on for the Burpees.

Use the same weight used for the KB Complex to review the KB SDHP.

(5min) Prep for Workout

5 Burpee Plate Jumps

5 KB SDHP – with Working weight

wod

Metcon (AMRAP – Rounds)

rx+

BEYOND RXD

8 Burpee Plate Jump

8 KB SDHP (32/24kg)

AMRAP 6min

Rest 3min

8 Burpee Plate Jump

8 KB Snatch (32/24kg)

AMRAP 6min

Metcon (AMRAP – Rounds)

rx

8 Burpee Plate Jump

8 KB SDHP (24/16kg)

AMRAP 6min

Rest 3min

8 Burpee Plate Jump

8 KB Power Clean (24/16kg)

AMRAP 6min

Metcon (AMRAP – Rounds)

fitness

8 Burpee Plate Jump

8 KB SDHP

AMRAP 6min

Rest 3min

8 Burpee Plate Jump

8 KB Russian Swing

AMRAP 6min

competitors

Metcon (Time)

For time:

12-9-6

Snatch (squat) (165/115)

Bench press (225/155)

Overhead Squat (5-5-3-3-1-1)

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