Tuesday – Basin CrossFit
Call Us: 432-599-1415

Tuesday

22
Aug

Tuesday

Announcements

Basin CrossFit Friend Day! August 26th

Basin CrossFit – CrossFit

Warm-up

Together jog 200m holding band together

Partner 1: 50ft broad jump

Partner 2: banded good mornings

Partner 1: 3 wall climbs

Partner 2: plank hold

Partner 1: 20 band presses

Partner 2: handstand hold

Partner 1: 20 banded squats (

Partner 2: kick backs

Together jog 200m holding band together.

Wod prep

Review hip extension

Review handstand walk & practice

Handstand kick up practice

Cherry pickers (wall facing or facing out)

Lateral wall walking OR box walk arounds

Freestanding handstands/waking

Prep stations

10 hip extensions or plate good mornings

10ft handstand walk or perform few reps of handstand variation

10 step ups

5-10 push ups

2 rounds

wod

Metcon (AMRAP – Reps)

1min hip extension

1min handstand walk

1min box jump (20″)

1min burpee

1min rest

4 rounds

Metcon (AMRAP – Reps)

RX+

1min hip extension

1min handstand walk

1min box jump (20″)

1min burpee

1min rest

4 rounds

Metcon (AMRAP – Reps)

Fitness

1min hip extension

1min mountain climbers

1min step ups

1min burpee

1min rest

4 rounds

competitors

Snatch-grip Deadlift (5 x 3)

3-3-3-3-3

– Use the heaviest weight you can for each set.

Sumo Deadlift (5 x 3)

3-3-3-3-3

-Use the heaviest weight you can for each set.

Metcon (Time)

For time:

100 GHD sit ups

– Scale to 60 reps if you have not been doing this movement regularly. Compare to 7/18.

Leave a Reply