Friday

Basin CrossFit – CrossFit

Warm-up

(7-10min) In Partners with a Light KB:

Partner 1 performs 3 x Shuttle Runs – 1 rep is to the first shuttle and back, 2 reps is to the second shuttle and back and 3 reps is to the third shuttle and back.

Partner 2 performs AMRAP 4 KB Deadlifts + 4 KB Russian Swings during that time

Switch

Partner 1 performs 3 x Shuttle Runs. At the halfway point of each shuttle, they perform 3 Burpees.

Partner 2 Holds the KB Overhead with 1 hand until partner 1 starts their second set of Burpees, then they switch hands until Partner 1 completes their runs.

Switch

(8min) Find your Heaviest 1 rep TGU on both sides.

* Use any object (KB, DB, Barbell)

* You must be able to complete the weight on both sides for it to count

* Start the movement from a standing position with the weight overhead.

Wod prep

(5min) Running Prep

2 x 200m Efforts with 3min rest in between.

* These should be done > 80% effort. Get those running legs ready!

(10min) Prep for Workout:

Review each movement while setting up for Workout, performing between 5-10 reps of each as a group:

KB Goodmorning

KB Swing

Box Jumps

Parallette Passthroughs

wod

Metcon (Time)

Rx+

1 mile Run

50 KB Swing (32/24kg)

40 Box Jumps (24/20″)

30 KB Goodmornings

20 Parallette Passthroughs

10 KB TGU

Metcon (Time)

Rx

1 mile Run

50 KB Swing (24/16kg)

40 Box Jumps (24/20″)

30 KB Goodmornings

20 Parallete Pass Throughs

10 KB TGU

Metcon (Time)

Fitness

1km Run

50 KB Swing

40 Plate Jumps

30 KB Goodmornings

20 Box Pass Throughs

10 KB TGU

competitors

Metcon (No Measure)

For Quality:

10 Rope Climbs (Legless)

Rest 5 minutes before starting the 1000M row
To add difficulty to the rope climbs, start and finish from a seated position.

Metcon (Time)

4 rounds for time:

1,000m Row

Rest 1:30 between efforts
– Goal is to hold a fast, consistent pace across the 4 intervals. We have done these intervals a few times, try to go 1 second faster off your best pace. Repeat throughout each attempt as best you can.