Basin CrossFit – CrossFit
(10min) Obstacle Course to Warmup
As a group, Jog 200m.
Then, have a mini obstacle course laid out that includes:
A ladder for Running Drills
Boxes to Step/Jump on/over
PVC Pipes on Boxes to perform Under/Overs
* Create 2-3 different versions and switch after they do 1-2 rounds of each. For the first round, keep the drills in a straight line — step ups and minimal jumping. Then add some more Lateral movements, change of direction and jumping as they get warm.
(5min) GHD Prep
Do a quick GHD Situp Review if needed, then perform:
5 x Half ROM GHD Situp — at the end of each set, have them do a 10sec Pause at their end position.
5 x Full ROM GHD Situp — QUICK SCALE: Stick with the Half ROM + Pause if they are unable to do these proficiently.
(10min) Running Prep for Workout
In Partners, perform Banded Resistance efforts:
4 x 50m Each — one person holds a thick band around their partners waist and resists them trying to run as hard as they can for the first half of the effort, then they loosen it up and allow them to run a little faster for the remaining part. Make sure people partner up with similar strength.
Rest is both people walking back to the start of the 50m.
Run a hard 200m to get their heart rate up and prepped for the Workout.
21 GHD Situps
15 GHD Situps
15 Anchored Situps
Metcon (No Measure)
Every 30s for 10 minutes:
2 false grip pull ups, 1 strict muscle up, 2 ring dips
– This is to be done without letting go of the rings. Consider doing one rep every minute if you are still developing the strict muscle up.
25 Hip extensions
25 Back extensions
25 Hip & back extensions