Tuesday – Basin CrossFit
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Tuesday

29
Aug

Tuesday

Basin CrossFit – CrossFit

wod

Zercher Squat (7 x 3)

RX/RX+

Zercher squat

3-3-3-3-3-3-3

Front Squat (7 x 3)

front squats

3-3-3-3-3-3-3

Warm-up

MB relay game to warmup.

Leg 1 — 50ft MB Zercher carry (jog or fast walk) –> 5-7 Zercher MB squats –> 50ft MB Zercher carry

2 rounds each person

Leg 2 – 50ft MB shouldered on right side –> 5-7 MB slams (like a DB slam) –> 50ft MB shouldered on left side

2 rounds each person

Leg 3 – 50ft MB jog overhead –> 5-7 burpees over MB (scale to burpees w. lateral jump –> 50ft MB jog overhead

1 round only

Wod prep

Mobilize Hips

10 Cossack squats (no weight)

10 Cossack squats (additional weight)

Long lunge sequence

(5 mins) Review Zercher squat

competitors

Deadlift (7 x 3)

Deadlift

3-3-3-3-3-3-3

– Use the heaviest weight you can for each set.

Metcon (Time)

8 rounds for quality:

10 strict L-pull ups

10 strict HS push ups

20 Hip extensions

– Goal is to complete the reps with as few breaks as possible. Set a 30 minute cap for this. Even though it is not timed, do not exceed 30 minutes of work on this. Use a band around some J-hooks on the rig to sit on for assistance in the L-pull up if needed.

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