Basin CrossFit – CrossFit
(10min) Jumping Warm Up on Plate 20 reps each:
Fast Feet On/Off
Jump Side/On/Off/Other Side – Repeat
* Add any other variations here.
+ 10 Steering Wheel Rotations (5 either way) – Repeat this 2-3 times. Each time hold the plate a little higher, with the last set directly overhead.
(5min) Glute Activation/Stability for Jumping
10m There and Back Band Activation
5 each side Hip Capsule Stretch
(5+min) Inverted Prep
In partners, perform a handstand holding ladder. Partner 1 starts with 10sec, then partner 2 goes. Then they add another 10sec. Repeat until one partner can no longer hold for that period of time. Scale appropriately with the goal of holding a handstand for 1 min. (6 rounds)
* Scale up to wall facing if needed.
12 minutes practicing double unders and hs walks
150-100-50-25 Double Unders
25-50-75-100m Handstand Walk
125-75-50-25 Double Unders
10-10-10-10 Wall Climbs
100-75-50-25 Fast Feet
8-8-8-8 Box Round the Worlds
NOTE: Perform 1 set of a heavy(ish) triple on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy. We are working on a decreased rest interval so do not be surprised if it’s a slightly lighter weight than normal.
4 rounds for time:
1 mile Assualt Bike
– Rest 90 seconds –