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.