Tuesday – Basin CrossFit
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Tuesday

25
Jul

Tuesday

Basin CrossFit – CrossFit

Warm-up

Bulletproof Hips – Workout #10/Retest #1

Test

Ankle dorsiflexion

Warmup

Side shuffles: 4 x 10M

Walking lunge: 20 steps while holding light DBs in both hands

Alternating Kossacks: x 10

1 Arm waiters carry: 50M each arm @ light to moderate weight (100M total) — Different than our waiters carry.

Keep your breathing rate under 5 breaths/20 seconds.

3 Rounds

Workout

2 Arm farmer carry: 3 x 50M @ moderate weight, weight should be equal in each hand.

Rest 1 minute between sets.

Retest

Ankle dorsiflexion

Wod prep

Mobility

30 sec Hip capsule stretch (each side)

1 min Pigeon stretch with lacrosse ball (each side)

1 min Banded hip distraction (each side)

Review Split Squat

10 Bodyweight lunges

10 Barbell lunges

10 Split squats (10 on each side)

wod

Split Squat (5-3-3-1-1-1)

RX+

Split Squat

5-3-3-1-1-1

Split Squat (5-3-3-1-1-1)

RX

Split Squat

5-3-3-1-1-1

Split Squat (5-5-5-3-3-3)

Fitness

Split Squat

5-5-3-3-3

competitors

Metcon (Time)

For time:

15-12-9

Deadlift (365/245)

Strict HS push up (6”/4” deficit)

– Goal is to finish under 10 minutes. Scale the loading if 5 reps is not possible.

Metcon (Time)

4 rounds for individual times:

1,000m Row

– Rest 90s

– Goal is to hold the fastest pace across the 4 rounds as possible. Record round times Compare to (6/12)

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