Tuesday – Basin CrossFit
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Tuesday

20
Jun

Tuesday

Basin CrossFit – CrossFit

Warm-up

(10min) Warmup

5min AMRAP Cindy — 5 jumping pullups + 10 pushups + 15 squats

* Scale reps as needed to 4 jumping pullups + 8 pushups + 12 squats.

* You should do this with moderate – high intensity. It will feel pretty windy, that is ok.

(5-10min) Midline Accessory Work

Alternating Tabata

20sec V-up + 10sec rest in top position

20sec Floor back extensions + 10sec rest superman

5 total Rounds (5 each movement)

Wod prep

(5-10min) Review DB Front Squat and Hang Power Clean

As a group, review the following with as many reps as needed to be moving well:

Air squats

DB front squats (use light set of dumbbells)

Hang power clean with empty barbell

(10min) Prep for the Workout

As a group:

30sec Hang on pullup bar and twist body around a little to stretch

Rest

30sec Kipping swings. Start with small swings then start doing bigger swings by pulling down on the bar.

Rest

30sec Strict toes to bar OR attempts

Rest

30sec Kipping toes to bar

* The time is just a rough estimate of how long we want to be up there

Then, perform:

6 Hang power clean

6 DB front squats

6 Hang power clean

6 DB front squats

6 Hang power clean

* Use your working weight on the last set of front squats and hang power clean.

wod

Metcon (Time)

Rx+

6 Toes to Bar

6 DB Front Squats (65/45lbs)

5 Rounds

Rest 3min

6 Toes to Bar

6 Hang Power Clean (185/135lbs)

5 Rounds

Metcon (Time)

Rx

6 Toes to Bar

6 DB Front Squats (50/35lbs)

5 Rounds

Rest 3min

6 Toes to Bar

6 Hang Power Clean (155/115lbs)

5 Rounds

Metcon (Time)

Fitness

6 Lying Wall Hand to Toes

6 DB Front Squats

4 Rounds

Rest 3min

6 Lying Wall Hand to Toes

5 Hang Power Clean

4 Rounds

competitors

Metcon (Time)

For time:

21-18-15-12-9-6-3

Thruster (95/65)

Pull ups
– Goal is to go under 12 minutes. If you did open workout 14.5 or 16.5, this should be a faster time than those.

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