Friday
Basin CrossFit – CrossFit
Warm-up
(5min) To Warm Up: Line up a set of 6-7 Boxes of increasing heights in a row.
Then perform:
Bear Crawl down (next to the boxes) — Step Up and Over Boxes on the way back
Crab Walk down — Step Up and Down Laterally on the way back
Bear Crawl down — Jump up and Step Down
Crab Walk Down — Either Jump Up/Down, or Jump from Box to Box
(10min) Bulletproof Shoulders Session #2
50m 2 Arm Farmers Carry @ 100% of their 100m 1 Arm Farmers Carry Max
Proceed straight into Nerve Flossing (see video below)
Nerve Flossing : 10 palms down and palms up
4 Rounds
Rest 45sec between each round
Wod prep
(5min) Review Deadlift as a group as needed.
(10min) Prep for Workout:
On the Rower, perform 500m Ascending Pace
100m easy – 100m mod – 100m regular 500m Workout pace – 200m at Fast Workout Pace
Then, perform:
8 Deadlifts
8 Box Jumps — At their Workout height.
8 Deadlifts — This should be done at Working weight
wod
Metcon (Time)
Rx+
3RFT
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)
Metcon (Time)
Rx
3 RFT
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)
Metcon (Time)
Fitness
3 RFT
500m Row
12 Deadlifts
21 Step Ups
competitors
Deadlift (3-3-3-3-3)
Warm up to a heavy triple and hold that weight across 5 working sets
Metcon (Time)
Death by:
Snatch (135/95) & Muscle-up
Start with 1 rep of each movement in the minute. Add 1 rep to each, each successful minute. Example: Min1 – 1 snatch & 1 muscle up, Min 2- 2 snatch & 2 muscle up, and so on. These are full snatches (squat). Workout ends when you can no longer complete the work within the given minute.