Tuesday – Basin CrossFit
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Tuesday

11
Oct

Tuesday

Basin CrossFit – CrossFit

Warm-up

1. Start with the MB, run with it to the first shuttle cone and perform 10 MB Front Squats, then complete the next 2 shuttles without the ball (leave it a the first station).

2. Do the first shuttle, then on the way to the next shuttle, pick the ball up and run to the second cone and perform 10 MB Squat Cleans, then complete the last shuttle without the ball (leave it at the second station).

3. Do the first two shuttles, then on the way to the third shuttle, pick up the ball and run to the third cone and perform 20 Russian Twists (10 each way). Run back to the start with the ball.

(5-10min) Isometric Holds — Grab a PVC

30sec Side Plank – Right

30sec Side Plank – Left

30sec Rest

30sec OH Squat Hold with a PVC (don’t let them relax at the bottom of the squat, make sure they have active shoulders)

30sec PVC Overhead Hold (Top position of a Press)

30sec Rest

2 Rounds

Wod prep

kB Complex Work

3 kB Front Squat

3 kB Hang Power Clean

5 Sets

* Rest as needed between sets.

* Go up in kB weight each round.

* The goal is to work up to the heaviest kB load possible for the Complex. They cannot put the ketlebells down during the set (6 reps)

wod

Metcon (Time)

rx+

6 kB Front Squat 70/53lbs)

8 kB Hang Power Clean

10 kB Feet-anchored Situps

8 Rounds

Metcon (Time)

rx

6 kB Front Squat 53/35lbs)

8 kB Hang Power Clean

10 kB Feet-anchored Situps

8 Rounds

Metcon (Time)

fitness

6 kB Front Squat

8 kB Hang Power Clean

10 kB Feet-anchored Situps

8 Rounds

competitors

Front Squat (5-5-5-5-5)

Push Press (5-5-5-5-5)

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