Monday

Basin CrossFit – CrossFit

Warm-up (No Measure)

Warm-up (No Measure)

Warm-up

Partner 1 Rows for 1min (conversational pace) —— Partner 2 performs Long Lunge Sequence continuously for 1min

Switch

Partner 1 Rows for 1min (Aim for 10+ cals) —— Partner 2 performs Barbell Wipers continuously for 1min

Switch

Partner 1 Rows for 1min —— Partner 2 performs 6 Cat/Camel + 6 Total Superman (opposite Arm and Leg out from the Cat/Camel position, 1 arm/leg out = 1 rep) continuously for 1min.

Switch

* For this last round, have them Row their target calories for the workout. Have them figure out whether they can hold that for 7 rounds, and if not, adjust accordingly.

(5-10min) Hamstring/Midline Activation

In the same partners, perform:

3 x 5 Glute Ham Raises each while Partner 1 holds Partner 2’s ankles to support. The goal is to slowly lower your body all the way to the ground without collapsing.

Alternate for 3 sets each

Wod prep

10-8-6-4-10

Deadlifts

* Increase the load each set, rest between as needed.

Last set of 10 @ working weight

wod

Metcon (No Measure)

rx+

Odd Min: Row 15/10cals

Even Min: 10 Deadlifts (275/185lbs)

14min

Metcon (No Measure)

rx

Odd Min: Row 12/8cals

Even Min: 10 Deadlifts (225/155lbs)

14min

Metcon (No Measure)

fitness

Odd Min: Row 10/6cals

Even Min: 10 Deadlifts

14min

competitors

Metcon (No Measure)

On the minute for 10 minutes:

Odd: 25 Wallball (30/20#)

Even: 50 Double unders

NOTE: Goal is to complete each set unbroken with the minute. If you have not done this before, start with a (20/14#) ball and complete the work without timing out. Then progress up to the prescribed wallball weight next time we do this combo.

PART 2:

Rest 10 minutes

On the minute for 10 minutes:

Odd: 15/10 cal Assualt Bike

Even: 20 KB swings (32/24kg)

NOTE: Goal is to complete the work with the minute each time. Complete the 5 rounds without timing out.