Tuesday – Basin CrossFit
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Tuesday

28
Mar

Tuesday

Basin CrossFit – CrossFit

Warm-up

(7min) Partner Warmup!

Min 1 and 2: Partner 1 Rows 100m while Partner 2 Runs 100m — try to beat each other!

Switch on the minute

Min 3 and 4: Partner 1 Runs 100m with MB while Partner 2 Hangs from the Pullup bar (during the time they do the Farmers Carry)

Switch on the minute

Min 5 and 6: Partner 1 Rows 100m while Partner 2 Runs 100m — try to beat each other!

Switch

Min 7: Perform as many Burpee + Ball throws to each other as possible in 1min. (Do 1 burpee in front of the MB, toss it to your partner, then they do the same and so on.)

(8min) Hip Mobility/Stability

Spend 1min in Pole Stretch (Hip/Shoulder), each side.

Perform 8 Back Extensions on the GHD

1-2 Rounds

* some people start on the Pole Stretch and others start on the GHD.

Wod prep

(10min) Prep for Box Jumps and Workout

Work up to a Max Seated Box Jump

* find the highest height you can jump to.

* Use between a 12-15” box to sit/jump from.

Perform:

2 x 3 reps — start low and add height on second set

2 x 2 reps — keep adding

As many sets of 1 rep as it takes to find a max. Probably around 4 or 5.

Then, with your workout Box height perform:

25/20 Box Jumps (aim to get it done in 1min) — modify before or after to the rep scheme you think you will hold for the workout.

wod

SCORING: Each round = 332/282 reps (Rxd). You can either have them add all those reps and create one giant score or just use that number as your total score. If you do fewer reps per round, just add those numbers together and use that as your score.

Metcon (AMRAP – Reps)

Rx+

Min 1: Row 300/250m

Min 2: 25 Box Jumps (24/20”)

Min 3: 15 Burpees

Min 4: Rest

6 Rounds

Metcon (AMRAP – Reps)

Rx

Min 1: Row 300/250m

Min 2: 20 Box Jumps (24/20”)

Min 3: 12 Burpees

Min 4: Rest

6 Rounds

Metcon (AMRAP – Reps)

Fitness

Min 1: Row 250/200m

Min 2: 15 Step Ups

Min 3: 10 Burpees

Min 4: Rest

6 Rounds

competitors

Metcon (7 Rounds for weight)

7 attempts:

Powerclean – Jerk – Squat clean – Jerk

– Build to the heaviest weight across the seven attempts. You may drop the bar after the first jerk.

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