Athlete: Tommie Denson

Monday

CrossFit:

Warm-up:

14 Dead bugs w/ a 2 second pause (7 each side)
12 Sumo Deadlift High Pulls, knuckles to collar bone w/ empty barbell
10 Squat Therapy
8 Scorpions w/ a 2 second pause (4 each side)

Skill: Every 2 minutes for 4 rounds:

3 Position Snatch (1 rep from floor, 1 rep from Above Knees, 1 rep from Hi-hang)

Rounds 1-2 @ 60%
Rounds 3-4 @ 65%

*complex style, all full squat snatches

WOD: 4 rounds for time of:

8 DB Snatch, alternating
12 OH Walking Lunge Steps, 60/45 pounds
10 Toes to Bar
Run 200 meters

*this WOD has a 15 minute time cap

BaseFit:

WOD: With a 45 minute running clock:

12 minutes to:

Run 1,200 meters
25 Burpees
With time remaining perform Max Double Unders

Rest 3 minutes

12 minutes to:

Run 800 meters
50 PVC Overhead Squats
With time remaining perform Max KB Swings

Rest 3 minutes

12 minutes to:

Run 400 meters
75 Push-ups
With time remaining perform Couch stretch (both legs, so divide time by two)

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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