Tuesday – Basin CrossFit
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Tuesday

27
Jun

Tuesday

Basin CrossFit – CrossFit

Warm-up

(15 mins) Grab a Light DB

*Can perform in partners with a large class if one person runs while the other performs DB reps.

100m Run

10 Air squats

10 Cossack squats (5 each side)

100m Run

5 Strict DB press (R)

5 Front squats (shouldered R)

5 Strict DB press (L)

5 Front squats (shouldered L)

100m Run

10 Windmills (5 on each side)

100m Run

10 Single arm DB OHS (5 on each side)

(5 mins) Dynamic Mobility

5 or so each side of long lunge sequence + down dog + side planks

Shoulder sequence: Flagpole stretch –> place one arm overhead in extension, palm facing forward, elbow next to ear –> rotate arm outward (externally, with palm up) and in OHS position, press pinky (side of hand) against pole to stretch pec minor –> switch sides.

Wod prep

(5 mins) Barbell Review

With a PVC:

10 Pass-throughs double overhand

10 Figure 8s

5 Behind the neck snatch grip presses

Go to bottom of squat…

5 Snatch presses (Sots press)

10 OHS

Then, with the empty barbell:

5 Clean deadlift (double overhand, hook grip with more vertical torso)

5 Power cleans

Bring bar to back…

5 Behind the neck snatch grip push press

5 Behind the neck snatch grip push jerk

5 OHS (first couple reps pause @ bottom for 2-3 sec to ensure heels and active shoulders)

Perform front rack stretch (raise one elbow up high while supporting bar w. other arm) ~30 sec

5-10 Front squats

Bring bar to back…

5-10 Back squats

(10 mins) Perform Heaviest 1 Possible Load of the Complex:

3 OHS + 4 FS + 5 BS

(5 mins) Lower Weight and Prep for Workout

wod

Metcon (Time)

Rx+

7 OH Squat (185/135lbs)

7 Front Squat

7 Back Squat

5 Rounds

Metcon (Time)

Rx

7 OH Squat (155/105lbs)

7 Front Squat

7 Back Squat

5 Rounds

Metcon (Time)

Fitness

7 OH Squat

7 Front Squat

7 Back Squat

5 Rounds

competitors

Power Snatch (12 minute EMOM of 2 reps climbing in weight))

– use the heaviest weight possible each minute. Reps do not have to be touch & go, but they do have to be caught above parallel. Compare to 6/2/2017.

Strict press (12 min EMOM of 2 reps climbing in weight )

– use the heaviest weight possible each minute.

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