Friday
Basin CrossFit – CrossFit
Warm-up
(10min) Dynamic Mobility Warmup
Walking long lunge sequence
Bird peckers
10 Ring row + scap retraction at the bottom
5 Ring pushouts
Toy soldiers
Bear crawls
10 Ring rows
5 Ring pushouts
Inchworm to zombie pull
Crab walks
10 Ring rows
5 Ring pushouts
* Increase the difficulty of the ring row each round. The last rows should be inverted.
Wod prep
(5min) Review SDHP with an Empty Barbell
Do as many reps as needed to have them moving well.
* Sumo deadlift – deadlift shrug – sumo deadlift high pull
(5min) Review Pistol and Progressions
Go through the following progressions performing a few reps of each:
– Lunges
– Rolling pistols. Scale to two foot standing. Try not to use hands on the floor.
– Standing on a box pistol. If you don’t have time for this one, skip to pistol (one leg squat) down onto a box to stand. Or, scale further to a wall/pole assisted pistol.
– Regular pistols. SCALE to the progression you are able to perform.
(5min) Prep for the Workout
10 Inverted ring rows
10 SDHP at your workout weight
10 Hip extensions
wod
Metcon (AMRAP – Rounds and Reps)
Rx+
20 Weighted Pistols
20 Inverted Ring Rows
20 SDHP (115/75lbs)
20 Hip Extensions
AMRAP 30min
Metcon (AMRAP – Rounds and Reps)
Rx
20 Pistols
20 Inverted Ring Rows
20 SDHP (95/65lbs)
20 Hip Extensions
AMRAP 30min
Metcon (AMRAP – Rounds and Reps)
Fitness
15 Walking Lunges
15 Ring Rows
15 SDHP
15 Good Mornings
AMRAP 30min
competitors
30 min before class:
Overhead squat (pause)
Snatch balance
12 Min EMOM
20 min after class:
4RFT assault bike
Overhead Squat (pause) (1-1-1-1-1)
– quickly build to a heavy single. Pause for 3 seconds in the bottom of the rep.
Snatch Balance (1-1-1-1-1)
Metcon (Weight)
Every minute for 12 minutes
2 Hang Snatch (squat)
– use the heaviest weight possible each minute. Reps have to be caught below parallel. Work on speed getting under the bar.
Metcon (Time)
4 Rounds for total time:
30/25 calorie Assault Bike Sprint
– Rest 3 min
– Goal is to finish each round in under 1 minute. Elite times are under 40s.