friday

Basin CrossFit – CrossFit

Warm-up

(10min) In Partners, with a light MB (10/8/6lbs):

20 Quick Fire Chest Passes

20 Quick Fire Side Passes (10 each side)

10 Over the Head Backwards Toss — take a bigger distance between each other, face the opposite direction and throw behind the head from a squat to jump position

10 Over the Head Forwards Toss

10 Over the Head slams

(5+min) Shoulder Warmup

1. Plate Complex: With light Plates each arm. Circles – forwards backwards, small circles, big circles, V shapes, Scarecrows, Wall Slides.

2. Hold Pole Stretch for 1min.

3. 6 x TGU

Wod prep

(5-10min) Review the Push Press and Push Jerk with an empty barbell

(15min) Prep for Workout

3 Shoulder to Overhead

6 Pushups

5 Rounds

* Add load each round.

* Increase Pushup difficulty each round.

* The last load should be at their heaviest working weight for the workout.

wod

Metcon (Time)

rx +

9 Shoulder to Overhead (135/95lbs)

18 Pushups

6 Shoulder to Overhead (155/115lbs)

12 Deficit Pushups

3 Shoulder to Overhead (185/125lbs)

6 Plyo Pushups

3 Rounds

Metcon (Time)

rx

9 Shoulder to Overhead (95/65lbs)

18 Pushups

6 Shoulder to Overhead (135/95lbs)

12 Pushups

3 Shoulder to Overhead (155/115lbs)

6 Pushups

3 Rounds

Metcon (Time)

fitness

6 Push Press

12 Pushups

5 Rounds

competitors

Bench Press (3-3-3-3-3)

Metcon (AMRAP – Rounds)

10 minute amrap

25 Wallball (30/20)

50 Double unders