Tuesday – Basin CrossFit
Call Us: 432-599-1415

Tuesday

15
Nov

Tuesday

Basin CrossFit – CrossFit

Warm-up

(10min) In Partners:

While Partner 1 performs 200m Run or Row (you decide), Partner 2 Holds the bottom of a Squat.

Switch

While Partner 1 performs 200m Run or Row, Partner 2 Holds an Iron Cross (light plates).

Switch

While Partner 1 performs 200m Run or Row, Partner 2 performs Inchworm to Zombie pull .

Switch

While Partner 1 performs 200m Run or Row, Partner 2 performs Jumping Air Squats.

Switch

(5min) 1 x Partner Shoulder Stretch + 1 x Partner Leg Stretch

* Hold for 1min each stretch for each Partner.

Wod prep

5 Single Arm Press + 3sec pause at the top of each Press — both arms

2 Rounds — go a little heavier on the second round

Then, for the remaining time, have them perform no more than 3-4 attempts at their heaviest One Arm OH Carry.

Make sure they do the full 100m (50m each arm) every time they attempt. Even though they are finding their heaviest 1Rep, we still want them to get some volume under load by performing multiple attempts.

(15min) Prep and Perform Part 2

Have them set up their Barbell and find the load they will be using for their OH Carry.

Then perform:

10 Air Squats + 5 Front Squats

wod

Metcon (Time)

rx+

Part 1:

Work up to heaviest 50m One Arm OH DB Carry

Part 2:

18 Air Squats

9 Front Squats (115/75lbs)

50m One Arm OH DB Carry

4 Rounds

Metcon (Time)

rx

Part 1:

Work up to heaviest 50m One Arm OH DB Carry

Part 2:

18 Air Squats

9 Front Squats (75/45lbs)

50m One Arm OH DB Carry

4 Rounds

Metcon (Time)

fitness

Part 1:

Work up to heaviest 50m One Arm OH DB Carry

Part 2:

15 Air Squats

7 Front Squats

50m One Arm OH DB Carry

4 Rounds

competitors

Back Squat (1-1-1-1-1-1-1)

Metcon (Time)

For time:

100 Wallball (20/14)

50 Toes to bar

50 Wall ball (20/14)

25 Toes to bar

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