6
Jul
Monday
Basin CrossFit – CrossFit
squat and running day warmup (No Measure)
BCF mobility flow
-Lunge & twist x 20
– toe touch x 20
– high kicks x 20
– side to side x 20
– squat x 20
– tea cups x 3 l/r
– pushup x 10
– judo pushup x 10
– inchworm x 5
Then :
BCF running skill and plyo warmup
-high knees
– butt kicks
– squat jumps
– A skip
– B skip
– power skip
– bounding
– sprint
Weightlifting
dumbell wtd box jumps (5 x 2 @ 80% height using light dumbells)
Back Squat (1 x 3 @ 85% (build up to))
Speed Squats (6 x 4 @ 60% (1 min. rest exactly))
Pausing Front squats (3 x 5 @ 60% of back squat 7 second pause)
conditioning
Metcon (Time)
Conditioning: 4rft
Thruster x 10 @ 45% of c&j
T2b x 12
Bike/row x 10 cals
Extra Work
Metcon (No Measure)
3 rds
20 kbs
snatch x 1 @ 77%
rest 2:00
3 rds
10 t2b
2-position snatch x 65%+ (floor, knee)
rest 2:00
3 rds
10 hspu
snatch high pull x 3 90%