Tuesday – Basin CrossFit
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Tuesday

31
Mar

Tuesday

Basin CrossFit – CrossFit

Warm-up

active lat x 1:00 e/s

banded overhead x 1:00

bully stretch x 1:00 e/s

kitchen sink x 1:00

400 meter run

3 rds

15 kip thrus

15 hollow body rocks/ holds

15 superman rocks/ holds

Gymnastics

strict pullup (3 x 8-12)

use bands for this progression if you cannot complete 8 strict ub, use the lightest band possible.

Ring Rows (25 accumulated)

feet elevated

face pull (25 accumulated)

use rings, trx, or bands

Metcon

setup for metcon:

2 rds

15 sec. pause @ each clean position

1. bottom

2. knee

3. front rack

4. front squat bottom

3×5 empty bar power clean

3×5 empty bar front squat

3×5 squat clean 40-60%(add weight each set if you feel like it)

Metcon (Time)

5 rds for time

full clean @ 80% x 5

15 calorie row

rest 1:00

OLY class

5:30-6:30 pm

Hang Snatch (5rm unbroken)

Snatch Grip Deadlift (3 x 10)

muscle snatch (3 x 10)

Overhead Squat (3 x 10)

Strength Cycle

advanced class

Hang Snatch (5rm, -5%, -10%)

Snatch Grip Deadlift (10rm, -5%, -10%)

RDL (10rm, -5%, -10%)

snatch grip shrug (10rm, -5%, -10%)

snatch grip bent row (10rm, -5%, -10%)

strict pullup (3 x 10)

weighted if possble

Rope Climb (5 x 15′)

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