Tuesday – Basin CrossFit
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Tuesday

31
Jan

Tuesday

Basin CrossFit – CrossFit

Warm-up

(5min) Bulletproof Shoulders Warmup

10 Supinated Grip Shoulder Press x 10 empty barbell

10 Ring Row with 4sec Negative (that means slow going back down)

5 Rounds

(15min) Bulletproof Shoulders Re-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 2-3min

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

Rest 4min

PART TWO: 1 Arm Shoulder Press

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

Rest 2-3min

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

PART THREE: 1 Arm Farmers Carry

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

* Remember, it is 100m for EACH arm. Rest between Arms.

Wod prep

(5min) Review Power and Squat Clean

Deadlift – Hang Power Clean – Power Clean – Front Squat – Hang Squat Clean – Squat Clean

* Use an empty Barbell.

(10min) Prep for Cleans

Work up to their Workout with:

2 Power Cleans + 2 Squat Cleans

3 Rounds

* Do this as a complex and add some load each round.

2 Power Cleans

1 Squat Clean

3 Rounds

* Do any way and add load each round.

* The last round should be done at working weight.

wod

Metcon (Time)

Rx+

30 Power Clean (80% 1RM)

Rest 2min

30 Burpee

Rest 2min

20 Squat Clean

Rest 2min

20 Burpee

Metcon (Time)

Rx

30 Power Clean (70% 1RM)

Rest 2min

30 Burpee

Rest 2min

20 Squat Clean

Rest 2min

20 Burpee

Metcon (Time)

Fitness

20 Power Clean

Rest 2min

20 Burpee

Rest 2min

20 Power Clean

Rest 2min

20 Burpee

competitors

Power Clean (3-3-2-2-1-1-1 Increasing Weight)

Build across working sets up to a heavy single for the day. Feet splaying out too wide constitutes no rep. As usual, clean and precise footwork is mandatory. Compare to 1/4 and try to go heavier.

Metcon (Time)

For time:

50-40-30-20-10

KB swing (70/53)

GHD sit up
– Goal is to finish between 12-15 minutes. That means hanging onto that KB for big sets! If you have not been regularly doing GHD sit ups then cut each set in half for that movement and try to finish under 10 minutes.

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