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