Tuesday – Basin CrossFit
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Tuesday

23
May

Tuesday

Basin CrossFit – CrossFit

Warm-up

(5+min) Get Sweaty as a Group

10 x 20m Shuttle runs

5 Air squat/ Cossack squat combo (1 Cossack squat to left + 1 air squat + 1 Cossack squat to right + 1 air squat)

10 x 20m Shuttle runs

10 Air squats

10 x 20m Shuttle runs

10 Jumping squats

(10+min) Prep for Squats

6 Weighted Cossack squats

1min Porno stretch hold

30sec Front rack stretch each side

30sec Lat grind on barbell each side

2-3 Rounds

* Use a light-moderate load for the Cossack squats. It shouldn’t be heavy, but enough to push you into a low position and help with balance.

Wod prep

(10-15min) Prep for Part 1

In partners from your rack, perform in ‘I go, you go’:

10 Front squats with empty barbell (no slow descent)

5 Front squats with empty barbell – PLUS 5sec descent

Then, start adding load and perform:

2 x 4 reps

2 x 2 reps

* The last set of 2 should be at or close to your starting set for your front squats. Some people may need more sets to get there.

(10min) Prep and Perform Part 2

Get your load set up to your workout weight and perform 3-5 reps. Quickly review the over/under do 2 each.

wod

competitors

Part 1: Front Squat (2-2-2-2-2)

Front Squat

2-2-2-2-2

* With 5sec descent
Rx+/Rx

Part 1: Front Squat (4-4-4-4-4)

Front Squat

4 – 4 – 4 – 4 – 4

* With 5sec descent
Fitness

Metcon (Time)

Rx+

Part 2:

21-15-9

Front Squat (115/75lbs)

10-7-5

Over/Unders

Metcon (Time)

Rx

Part 2:

21-15-9

Front Squat (95/65lbs)

10-7-5

Over/Unders

Metcon (Time)

Fitness

Part 2:

15-12-9

Front Squat

7-6-5

Over/Unders

Metcon (AMRAP – Reps)

“Tabata”

Deadlift (315/225)
– Score will be the total number of reps you can accumulate over all 8 intervals. Can you beat 50?

Metcon (AMRAP – Reps)

“Tabata”

Front squat (95/65)
– Score here is the lowest number of reps you get on any given round. A great score is 10. Best ever seen is 12. Are you up for the challenge?

Metcon (No Measure)

3 rounds for quality:

20 back extensions (slow and controlled)

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