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
Rx
Every 2 min, Alternate:
30/20 Cal Row
20 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