Tuesday – Basin CrossFit
Call Us: 432-599-1415

Tuesday

16
May

Tuesday

Basin CrossFit – CrossFit

Warm-up

(5-10min) Partner Warmup

In Partners, accumulate as many calories as possible in 7min.

While partner 1 rows, partner 2 performs the following movements in order and vice versa:

Rnd 1: Walking lunges

Rnd 2: Single leg KB deadlifts

Rnd 2: Groiners

Rnd 3: Mountain climbers

Rnd 4: T-rotational pushup

(10min) Hip prep (still in partners)

20 Side steps with band (glute med activation) — one direction

20 Side steps — other directions

10 Banded pull throughs

10 Dynamic pigeon stretch — hold each side no longer than 3sec, then switch.

3 Rounds

* Alternate movements with your partners in ‘I go, you go’ — they rest while your partner works.

Wod prep

(10min) Prep for Deadlift

With the empty barbell, as a group, perform a few reps of the following:

Good mornings

Bent over barbell row

Deadlifts

(10-15min) Perform Part 1

Perform as many sets as it takes to max out your 5 rep.

* Rest around 2-3min between each set. Less in the earlier rounds, more in the later rounds as it starts getting heavy.

(10-15min) Prep and perform Part 2

Get your load down to your working weight, then perform no more than 4-5 reps at that load.

wod

Metcon (Weight)

Rx+/Rx/Fitness

Part 1:

Find a Heavy 5 rep Deadlift

Metcon (AMRAP – Rounds and Reps)

Part 2:

Deadlift Ladder (Rx+ use 80%/Rx use 75% of 5 rep weight)

1…2…3…4

As far as you can go unbroken

competitors

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

– Warm up to a heavy 3 and try to hold that weight across all 5 working sets.

AGOQ1 (Time)

For time:

100 DB Snatch (alternating, 50/35)

80 cal Row

60 Burpees over bar

40 Muscle ups
– Goal is to see how many muscle ups you can get before the 20 minute cap. Can you finish all 40? Good scores are over 30 reps of muscle ups.

Leave a Reply