Tuesday
Basin CrossFit – CrossFit
Warm-up
Running Warmup
Run 100m
With two plates (15/10lbs) held in either hand (pinched between hands) perform a 200m walk/jog.
Run 200m
With one of the same weighted plate, held any way, run 200m with it.
Run 300m
Mobility/Stability Work
In partners:
While one performs 1min of lying overhead reach over foam roller ,
The other person performs the paddling drill .
Switch
1-2 rounds each
Then, perform a few rounds of distracted wheelbarrow drills .
Combine some wheelbarrow walks in as well.
Wod prep
Review and Prep for Push Press
perform up to 10 reps of each:
shoulder rolls + round the world turns (big rolls around body)
press with pause at the top
Cuban press
behind the back pvc lift
dip holds
dip drives
push press
Then, with a barbell perform (on their own or as a group):
10 push press
8 push press
6 push press
Prep for Workout
Have them perform one round of the workout as they will do it in the workout. Use scalings here.
wod
Metcon (Time)
RX+
200m plate run (45/25lbs)
35 double unders
max set push press (115/75lbs)
5 rounds
Metcon (Time)
RX
200m plate run (25/15lbs)
25 double unders
max set push press (95/65bs)
5 rounds
Metcon (Time)
Fitness
200m run
25 fast feet
10 push press
5 rounds
competitors
Hang Power Snatch (2-2-2-2-2-2-2)
Hang Power Snatch
2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Metcon (Time)
5 Rounds for time:
30/25 cal Assault Bike
-rest 2 minutes
– Goal is to finish each round in under 1 minute. The closer you can get the RPM’s to 100 the faster the calories will accumulate.
