Basin CrossFit – CrossFit
(5min) In Partners, relay style with a MB:
While one partner Bear Crawls down the gym and Runs back, the other partner holds a MB directly overhead.
While one partner Burpee Broad Jumps down the gym and Runs back, the other partner performs MB Thrusters.
While one partner Runs with the MB directly Overhead down the gym and back, the other partner performs on the spot High Knees (not fast high knees, more like a hop to High Knees).
(10-15min) Handstand Prep
30sec Handstand Hold
5 Wall Climbs
– Scale these to as high as people can walk their feet up the wall.
5 Strict Handstand Lowers (use abmats here if needed)
4-5 Strict Handstand Pushup (use abmats here if needed)
– Perform Pike HSPU here if people can’t kick up to the wall.
– For Beyond Rxd, have them perform Parallete Handstands here.
(20 minutes)quick review of the power clean
1 x 8 Reps
1 x 6 Reps
1 x 4 Reps
1 x 2 Reps
3 x 1 Rep – The last set of this should be as heavy as they can go for today (doesn’t need to be a Max)
1 x 2 Rep
1 x 4 Rep – This set should be their working weight.
Heavy Power Clean (225/155lbs)
Strict Parallete HSPU
Heavy Power Clean (185/135lbs)
Box Around The Worlds