Friday
Basin CrossFit – CrossFit
Warm-up
(10min) In Partners, each perform down the length the gym:
Wheel barrow buddy, then switch + 200m run
Leap frog over your buddy, then switch + 200m run
6 each of Over Unders (partner one planks/partner 2 jumps over – partner 1 bridges/partner 2 crawls through) + 200m run
– Run together in pairs.
(5min) With any time remaining, perform 2-3 Partner Shoulder Stretches:
Pec Stretch
Wall Stretch
Over the Back Stretch
Wod prep
10min) Work up to a Max Height Box Jump
10 Step Ups on a 20” Box
5 Box Jumps on a low Box (this is relative to each athlete)
2 x 5 Box Jumps on a Higher Box – Increase Box Height 2 more times
Then, perform 5-6 attempts at a Max Height Box Jump. Use smart safety practises here.
review snathches and do 2-3 x 8 each arm
wod
Metcon (AMRAP – Reps)
rx+/ Rx
60 single arm kB Snatch 70/53
10 Box Jumps (24/20″)
50 kB Snatch
20 Box Jumps
40 kB Snatch
30 Box Jumps
30 kB Snatch
40 Box Jumps
20 kB Snatch
50 Box Jumps
10 kB Snatch
60 Box Jumps
AMRAP 20min
Metcon (AMRAP – Reps)
fitness
40 DB Snatch
10 Step Ups
30 DB Snatch
20 Step Ups
20 DB Snatch
30 Step Ups
10 DB Snatch
40 Step Ups
AMRAP 20min
cool down
roll calves for 5 minutes roll lats for minutes