Tuesday – Basin CrossFit
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Tuesday

14
Mar

Tuesday

Basin CrossFit – CrossFit

Warm-up

(10min) Complete as a group:

10 Good Mornings holding light DB

10 Situp to Pike

10 Single Leg Deadlifts with light DB (each side)

10 Situp to Straddle

10 Strict Situps with DB or Scale to No DB

10 Strict Toes to Bar OR Scale to Leg Raises

10 Back Bridges — Go up, hold for 5sec, come down

Wod prep

(10-15min) Prep for Part 1

Review the Deadlift as a group with an empty Barbell.

Then, perform:

2 x 5 Deadlifts

* Add a little load each time.

* Two sets should be enough to get to your starting weight.

* Prep as needed for Part 1.

(10min) Perform Part 1

(15min) Prep and Perform Part 2

Decide on which version of Toes to Bar you will use, grab your Dumbbell and perform:

6 Kipping Toes to Bar

4 Weighted Situps

wod

Metcon (5 Rounds for weight)

Rx+/Rx

Part 1:

Every 2min Perform Deadlifts:

Rnd 1 – 5 reps @ 50-60%

Rnd 2 – 5 reps @ 60-70%

Rnd 3 – 3 reps @ 70-80%

Rnd 4 – 2 reps @ 80-90%

Rnd 5 – 2 reps @ 90+%

Metcon (6 Rounds for weight)

Fitness

Part 1:

Every 2min Perform Deadlifts:

5-5-3-3-2-2

Metcon (Time)

Rx+

Part 2:

75 Toes to Bar

Every time you drop, perform 15 Weighted Situps

Metcon (Time)

Rx

Part 2:

60 Toes to Bar

Every time you drop, perform 10 Weighted Situps

Metcon (Time)

Fitness

Part 2:

50 Lying Toes to Bar

Every time you drop, perform 10 Situps

competitors

Metcon (Time)

As many reps as possible in 12 minutes:

10 Handstand push ups (6/4” deficit)

20 cal Row

30 Front rack walking lunges (95/65)
– Goal is 4+ rounds. Most of the HSPU rounds should be done unbroken (kipping is allowed today), so remove the deficit if needed to maintain a good a good pace on this.

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