monday
Basin CrossFit – CrossFit
Warm-up
bcf running drills
+
5:00
alternate between 2 groups running *shuttle run x 2
+
5:00 shoulder prep
1. Band Complex: internal Rotation/External Rotation + Stretches Lats/Pecs
2. Hold Back Bridge for 1min
3. 2 x Max Hold with Heavy Set of DB’s with 30sec rest between sets.
*run the length of the rack down and back = 1 shuttle run
Wod prep
(15min) Double Under and Pullup Prep
10 Double Unders
10 Ring Row + Scap Retraction at bottom + 3sec hold at top
15 Double Unders
5 Strict Pullups (scale to negatives)
20 Double Unders
10 Kipping Swings on the Pullup Bar
25 Double Unders
5 Kipping Pullups (scale to attempts)
30 Double Unders
5 Chest to Bar Pullups
wod
Metcon (Time)
rx+
25 Double Unders
15 Chest to Bar Pullups
8 Rounds
* Every 2min you perform 10 x shuttle runs
Metcon (Time)
rx
25 Double Unders
15 Pullups
7 Rounds
* Every 2min you perform 8 x shuttle runs
Metcon (Time)
fitness
40 Plate Fast Feet
12 Ring Rows
7 Rounds
* Every 2min you perform 6 x shuttle runs
competitors
Back Squat (4 x 8)
Metcon (No Measure)
40-30-20
GHD Sit ups
Hip Extensions (25/15)