Basin CrossFit – CrossFit
(5min) Get Warm — Jumping Warmup
With a jump rope, alternate single jumps (20-30reps) with jump rope pivots .
* Keep people moving the whole time.
* Switch up the single positions each round (running, feet out/in, 360’s…).
(10-15min) Shoulder Stability Work
4 DB single arm press (both sides) + hold 15sec at the top of the last rep of each set
lying band drill — 5 reps each side
4 DB single arm high pull (both sides)
Review Push Press and DB Hang Snatch (use light loads)
For the push press: press – push press (use pvc or barbell)
For the DB hang snatch: dip shrug – high pull – muscle snatch – punch under into full movement
* Perform as many reps as needed on both movements to have them moving well.
(10min) Prep for the Workout
DB Hang Snatch
* For the sets 3-2-1 use their workout weight.
* In between each set of movements, perform 10-20 double unders (or workout modification).
* Prep as needed for the workout.
Push Press (135/95lbs)
Hang DB Snatch (alt) (65/45lbs)
Push Press (115/75lbs)
Hang DB Snatch (alt) (50/35lbs)
25 Doube Unders (each round)
Hang DB Snatch (alt)
30 Single Unders