monday

Basin CrossFit – CrossFit

Warm-up

(10min) In partners with a MB, perform 10 reps of each:

Chest Passes

Overhead Passes

Behind the Head Toss – (Face away from partner) Partner stands further away to retrieve it

Side Tosses

Squat + Toss to partner

Throw to partner, do a Burpee

Lying Kicking Toss – Partner throws to partner’s feet, who is lying on the ground. They kick the ball back to their partner.

Russian Twist (feet up) then Toss – Sitting sideways to Partner

(5min) Alternate between these two stretches:

1min Frog Stretch

1min Hip Flexor Stretch – each side

Wod prep

(5min) Review Squat Snatch with a PVC and/or an empty Barbell

(10min) Prep for Workout

5 Squat Snatch

EMOM 3min

Rest 1min

3 Squat Snatch

EMOM 3min

Rest 1min

1 Squat Snatch

EMOM 2min

* Add load each minute. Start out light and end the sets of 5 roughly where they want to do their first set of 5. Then continue to add more weight over the 4 sets of 3 reps.

wod

Metcon (3 Rounds for weight)

rx+/rx

squat snatch

5-3-1

Metcon (Weight)

fitness

Power snatch

5-5-5

competitors

Metcon (No Measure)

PART 1:

To be done 30 minutes before class

Front Squat

10 Reps

NOTE: Starting from an empty bar, you get 10 reps to build up to a heavy single in the front squat today. Do not exceed 10 total reps with weight on the bar. This is a classic warmup that encourages larger than normal jumps with weight and preps the CNS (central nervous system) for handling heavier loading.

PART 2:

after workout

For time:

21-15-9

Row (calories)

Power Snatch (115/75)

NOTE: Goal is to finish under 6 minutes. This workout is meant to be done fast and aggressively, so go hard on the row and get after it!