Basin CrossFit – CrossFit
(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.
1min Hip Flexor/Shoulder pole stretch (other side)
1min Porno Stretch
1min Wall Squat Hold – at the bottom of the Wall Squat
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.
25 minute clock:
part 2 starts exactly at 15 minute mark
Work up to a Heavy 1 Rep of the Complex:
High Hang Squat Clean
Mid Thigh Squat Clean
Hang Squat Clean (245/165lbs)
Work on a 5 Rep of the Complex:
High Hang Power Clean
Mid Thigh Power Clean
Hang Power Clean
Toes to bar
Rest until the 15 minute mark
KB swing (53/35)