Tuesday – Basin CrossFit
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Tuesday

28
Feb

Tuesday

Basin CrossFit – CrossFit

Warm-up

(5min) Shuttle Run Warmup (1 shuttle = 20m)

Start with 1 Shuttle Run, then Every 30sec add 1 more Shuttle Run. So at 30sec you would perform 2 Shuttle Runs, at 1min you would perform 3 Shuttle Runs, and so on until you can no longer perform the Rxd amount of Shuttle Runs in the 30sec.

*Aim for 6 or more rounds! If you drop off, just keep running and trying to keep up, or you can stay on the last set of runs that you made before you failed.

(5min) PVC Mobility (5-10 reps of each)

PVC Complex

Cuban Press

Jefferson Curl

2 Rounds

(5min) Burgener Warmup for the Snatch

Dip Drive – Shrug – High Pull – Muscle Snatch – Snatch Drops – Pressing/Heaving + Snatch Balance

Wod prep

(10min) Prep for Workout

Review the Power Snatch with an empty Barbell as a group.

Review the KB Swing as these progressions (do 5 or so reps of each):

Deadlift – Hip Thrust to get the KB moving – Half (Russian Swing) – Full Swing + Pause at top – Full Swing

Then, with the Workout weight for both movements, perform:

8 KB Swings

6 Unbroken Power Snatch

4 Burpee Over the Barbell

wod

Metcon (Time)

Rx+/Rx

Run 800m

50 KB Swing (24/16kg)

Rest 2min

Run 400m

25 Burpee over the Bar

2 Rounds

Rest 2min

Run 200m

15 Power Snatch (95/65lbs)

3 Rounds

Metcon (Time)

Fitness

Run 800m

40 KB Swing

Rest 2min

Run 400m

15 Burpee over the Bar

2 Rounds

Rest 2min

Run 200m

10 Power Snatch

3 Rounds

competitors

Metcon (Weight)

On the minute for 20 minutes:

Even: 2 Powerclean (heavy)

Odd: 10 GHD sit ups
The Open continues this week. Good or bad, forget about last week and be ready ready to attack whatever gets thrown at us this time. It is important to remain focused on our goal each week of performing our best on the Open workouts and letting that remain our central focus over the next weeks of training.

***This means if we are feeling really sore we should intentionally hold back (think 80% effort) on today’s workout so we can perform our best on Friday. If we are feeling good then get after it, but remember, stay focused on the goal!

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