Friday
Basin CrossFit – CrossFit
Warm-up
(10 mins) Ab Mat Game
Each person grabs an ab mat and holds it like a pizza box. The goal is to run around the room and knock other peoples pizza boxes out of their hands while being the last one standing with your pizza box still in hand.
If your box gets swatted, go to the side of the room and perform 10 burpees.
Bigger classes with lesser ab mats, get in groups. And when someone gets out, they give their ab mat to another person in their group so that person can go in before the first person performs their penalty.
(15 mins) Gymnastics/Dynamic Stretching
10 Lunges (in place)
15m Spiderman stretch (Samson-like stretch but with hands on ground)
10 Air squats
15m Kick up over and under the fence
10 Walking lunges
15m Walking figure 4 stretch
10 Cossack squats
1 Min Each Side, Each Stretch
Group A) Couch stretch
Group B) Banded hip distraction
*B) Place band on rig/upright at knee height, place closer leg in band and go into a pigeon stretch, leg that’s in the band should have the front leg’s femur/groin area being pulled outward (distracted from hip socket).
Wod prep
(15 min) Review Front Rack Lunge
With an empty barbell as a group, review the front rack lunge. Then perform:
4-5 x 4 reps (2 each side — alternating)
* Add load each set, aiming to go close to failure on the last set.
* Rest as needed between sets.
(5-7 min) Prep Workout
Remove load and prep barbell.
Grab MBs and Perform:
5 MB Deadlifts
5 MB Front squats
5 MB Drop unders (top of the deadlift to the bottom of the front squat)
5 MB Cleans
wod
Metcon (AMRAP – Rounds and Reps)
Rx+
8 Front Rack Lunges (135/95lbs)
16 MB Clean (20/14lbs)
AMRAP 7min
Metcon (AMRAP – Rounds and Reps)
Rx
8 Front Rack Lunges (115/75lbs)
16 MB Clean (20/14lbs)
AMRAP 7min
Metcon (AMRAP – Rounds and Reps)
6 Front Rack DB Lunges
9 MB Clean
AMRAP 7min
competitors
Metcon (Time)
2 rounds for time:
35 cal Assault bike
25 Toes to bar
15 Box jump over (24″/20″)
– Goal is to finish under 8 minutes. We have got to attack the bike on this one, as that is where we can gain a ton of time.
Metcon (Time)
For time:
100 GHD sit ups
– Scale to 60 reps if you have taken some time away from this movement