Friday
Basin CrossFit – CrossFit
Warm-up
(10min) Assault Bike Warmup
Perform 1min Steady pace to loosen up, then:
1min — 45sec — 30sec — 15sec
* They should be all-out efforts!
* Do it in partners or threes. Their recovery is the waiting time.
1min Hip Flexor/Shoulder Pole Stretch (one side) — back against pole while arms straight overhead holding pole.
Rest 15sec
1min Hip Flexor/Shoulder pole stretch (other side)
1min Porno Stretch
1min Wall Squat Hold – at the bottom of the Wall Squat
Wod prep
group pvc warmup then:
(5-10min) Prep for Complex
2 x 3 Complex (that is a total of 9 reps)
2 x 2 Complex
* Add a little load each round.
* should be working up to just under first starting load for first 1 rep attempt.
wod
25 minute clock:
part 2 starts exactly at 15 minute mark
Metcon (Weight)
rx+/rx
Part 1:
Work up to a Heavy 1 Rep of the Complex:
High Hang Squat Clean
Mid Thigh Squat Clean
Squat Clean
Part 2:
1-2-3-4-5
Hang Squat Clean (245/165lbs)
Squat Clean
Metcon (Weight)
Fitness
Work on a 5 Rep of the Complex:
High Hang Power Clean
Mid Thigh Power Clean
Front Squat
Part 2
1-2-3-4-5
Hang Power Clean
Front Squat
Metcon (Time)
For time:
40-30-20-10
Wallball (20/14)
Toes to bar
Rest until the 15 minute mark
For time:
40-30-20-10
KB swing (53/35)
Wallball (20/14)