Monday

Basin CrossFit – CrossFit

Warm-up

(8min) Shoulder Warmup Complex 1

* Perform 5-10 reps of each movement (less/more where appropriate).

(8min) Oly Complex #1 – Perform 5 reps as a group. 2-3 more reps individually. Don’t add any load today.

* Clean Deadlift past knee

* Clean Deadlift pockets

* Clean Deadlift shrug

* Clean Deadlift High Pull

* Power clean

* Full Clean

* Dip Pause

* Push Press + Pause

* Push jerk

* Split jerk

Wod prep

(14min) Prep for Workout (in Partners)

Round 1:

While one person performs:

10 + 3sec Pause at top position

The other person performs:

15/10 Calories on the Rower at Workout pace (moderate to hard)

Switch

Round 2:

While person one performs:

5 Kipping Swings on the Pullup Bar

5 Big Swings + Pulling down and away from the Bar (don’t bend arms or do a knees to elbow just yet)

5 Knees to Elbows — QUICK SCALE: Attempts

The other person performs:

15/10 Calories without looking at the monitor. guesstimate how long it should take

Switch

Then, mini-workout:

Minute 1: 20/12 Cals Row

Minute 2: 15 Knees to Elbows

wod

RX+

Every 2min, Alternate:

40/25 Cal Row

30 Knees to Elbows

4 Rounds

Fitness

Every 2min, Alternate:

20/15 Cal Row

20 Lying Toes to Bar

4 Rounds

Metcon (No Measure)

RX+

Every 2min, Alternate:

40/25 Cal Row

30 Knees to Elbows

4 Rounds

Metcon (No Measure)

Rx

Every 2 min, Alternate:

30/20 Cal Row

20 Knees to Elbows

4 Rounds

Metcon (No Measure)

Fitness

Every 2min, Alternate:

20/15 Cal Row

20 Lying Toes to Bar

4 Rounds

competitors

Deadlift

Part 1 do before class: Build to a heavy single, not a max, and try to make 7 reps at that weight. Do not try to max, even if it’s feeling good. Work on

consistent, successful, heavy reps.

Metcon (Time)

150 Target Burpees

goal is to finish under 10 min