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 @ 85% height using light dumbells)

Back Squat (1 x 3 @ 87% (build up to))

Speed Squats (6 x 4 @ 60% (1 min. rest exactly))

conditioning

Metcon (AMRAP – Reps)

Conditioning: 9 minute amrap

Thrusters @ 50% of clean & jerk,

7 box jumps for every break

Extra Work

Metcon (No Measure)

3 rds

20 kbs

clean and jerk x 1 @ 77%

rest 2:00

3 rds

10 t2b

2-position clean + 1 jerk x 65%+ (floor, knee)

rest 2:00

3 rds

10 hspu

clean high pull x 3 90%

Extra Work

Metcon (No Measure)

3 rds

snatch x 1 77%

400 meter run

3rd

2 position snatch (floor, knee)

10 hspu

3rd

snatch pull 3 x 3

single kb snatch x 5 l/r 70/53

then

5 x 10 core work