FRIDAY
Basin CrossFit – CrossFit
Warm-up
(5min) Get Warm — Do this fast!
Alternate between:
15-1 Plate Jumps (15 or 25lb) — Single fast feet on/off plate. 2 steps (right/left) = 1 rep.
1-15 Kick Backs
Perform 15 in first round, 14 the next and so on for 15 total rounds.
(10min) Alternate between:
50m Single Arm Overhead KB or DB Carry (do 1 side for one round, then the other side for another round)
6 Back Extensions
4 Rounds
* Go as heavy as possible on the Overhead Carry for Round 3 and 4.
Wod prep
Perform, all while hanging on the Pullup Bar:
Hang for 5sec + 1 Strict Pullup + Chin over Bar for 5sec + 1 Strict Pullup
Rest, then repeat 1-2 more times — QUICK SCALE: Jump to Negative for the Strict part.
(10min) Prep for Workout
10 Good Mornings
100m Double KB Walk — use Workout weight for this.
10 Good Mornings
wod
Metcon (Time)
RX+/Rx
100m Dble KB Carry in Front Rack
(20/12kgs)
20 Good Mornings
21 Pull-ups
200m Dble KB Carry in Front Rack
(20/12kgs)
30 Good Mornings
15 Pull-ups
400m Dble KB Carry in Front Rack
(20/12kgs)
40 Good Mornings
9 Pull-ups
Metcon (Time)
FITNESS:
100m Dble KB Carry in Front Rack
20 Good Mornings
21 Ring Rows
200m Dble KB Carry in Front Rack
30 Good Mornings
15 Ring Rows
400m Dble KB Carry in Front Rack
40 Good Mornings
9 Ring Rows
competitors
Back Squat (Build to a heavy single, not a max, and try to mak)
Metcon (Time)
100 GHD SIT-UPS