Tuesday – Basin CrossFit
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Tuesday

3
Jan

Tuesday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Warm – Jumpy

50 Single Unders + 10 Pivots around the Jump Rope

40 Single Unders + 10 Pivots around the Jump Rope

30 Single Unders + 10 Pivots around the Jump Rope

20 Single Unders + 10 Pivots around the Jump Rope

Switch up feet position on each round of Singles and Rope Pivots.

Finish off with 30sec each of Rope Stretches

(15+min) Bulletproof Shoulders Testing Session #2

PART ONE: High Pull

1 set of max reps 1 Arm High Pull at 30% of your bodyweight with Right Arm

Rest 2min

1 set of max reps 1 Arm High Pull at 30% of your bodyweight with Left Arm

* Use the percentages as rough guidelines. If you don’t have a load that matches it, scale towards the closest weight either way.

Rest 3min

PART TWO: Shoulder Press (Single Arm)

1 set of max reps 1 Arm Shoulder Press at 30% of your bodyweight with Left Arm

Rest 2min

1 set of max reps 1 Arm Shoulder Press at 30% of your bodyweight with Right Arm

* Use the percentages as rough guidelines. If you don’t have a load that matches it, scale towards the closest weight either way.

Rest 3min

PART THREE: 1 Arm Farmers Carry

Establish your max weight for 100m on each arm in 1-2 sets.

* They need to walk 100m with their Right arm AND their Left Arm for a total of 200m. Rest in between each arm.

Wod prep

(10-15min) Prep for Workout: briefly review the movements, especially the GHD Situps.

Then perform:

5 Strict HSPU — QUICK SCALE: Negative Lowers OR Pike Pushups

5 Strict Toes to Bar — QUICK SCALE: Hanging Leg Raises

20 Double Unders or Attempts

10 GHD Situps — Scale ROM and have everyone use the GHD for this set.

20 Double Unders or Attempts

5 Kipping Toes to Bar — Use modification for the workout here.

5 HSPU — Use modification for the workout here.

wod

Metcon (Time)

Rx+

20 Strict HSPU

40 MB Toes to Bar

80 Double Unders

20 Strict HSPU

40 GHD Situps

80 Double Unders

20 Strict HSPU

Metcon (Time)

Rx

20 HSPU

40 Toes to Bar

80 Double Unders

20 HSPU

40 GHD Situps

80 Double Unders

20 HSPU

Metcon (Time)

Fitness

20 Seated Press

30 Lying Toes to Bar

80 Single Unders

20 Seated Press

30 V-Ups

80 Single Unders

20 Seated Press

competitors

Bench Press (3-3-3-3-3)

Warm up to a heavy triple and hold that weight across 5 working sets.

100 Pull-ups (Chest to Bar) (Time)

For time:

100 Pull-ups (chest to bar)
This is a simple test to gauge your current capacity with this movement. Finishing in under 5 minutes is a general baseline to be “good” at these. 10 minute cap.

Metcon (No Measure)

3 Rounds for quality:

20 Ring row (elevate feet)

30 Hip extension
3 Rounds for quality:

20 Ring row (elevate feet)

30 Hip extension

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