MONDAY
Basin CrossFit – CrossFit
Warm-up
(10min) Oly Complex #2 – Perform 5 reps as a group, then add a small amount of load and perform it 2-3 more times. Only add
load if technique is perfect!
* Snatch Deadlift past knee
* Snatch Deadlift Pockets
* Snatch Deadlift Shrug
* Snatch Deadlift High Pull
* Muscle Snatch
* Power Snatch
* Hang Power Snatch
* Overhead Squat
* Sots Press
* Full Snatch
(10min) Hip Prep
length of the gym Jiu jitsu warmup
length of the gym Tall Duck Walk
2 Rounds
10 Supine with reach (alternate sides)
Then, work up to a Heavy 5 Rep Weighted Glute Bridge.
* With Back on ground or supported by bench. Put a Barbell in hip crease and perform 5 Bridge Ups. (Hold on to the Barbell so it doesn’t
slide/fall.)
Use 3-5 sets of 5 to find a really heavy load. Work in partners
Wod prep
(5min) Briefly review Deadlift with the empty Barbell if needed.
(5min) Review KB Swing with Light KB, perform complex (without putting KB down):
5 Good Mornings with the KB hanging — Let the KB get momentum and start swinging
5 Half Swings
5 Single Arm Half Swing (each side)
5 Full Swings — Pause at top of each Swing for 5sec
Rest
Repeat with Working weight UNBROKEN.
(10min) Prep for Workout
10 Lateral Jumps over Barbell
8 Deadlift
20 Double Unders — or Workout modification
8 Deadlift – Workout weight
20 Double Unders
wod
Total reps for all three movements. Add KB Swing reps, Burpees and Deadlifts all together for one score
Metcon (AMRAP – Reps)
Rx+
10 Burpee
20 Deadlifts (135/95lbs)
30 Double Unders
AMRAP KB Swing (24/16kgs) for
remaining 4min
10 Deadlift
20 KB Swings
30 Double Unders
AMRAP Burpees for remaining 4min
10 Burpee
20 KB Swings
30 Double Unders
AMRAP Deadlifts for remaining 4min
Metcon (AMRAP – Reps)
Rx
10 Burpee
20 Deadlifts (135/95lbs)
30 Double Unders
AMRAP KB Swing (24/16kgs) for
remaining 4min
10 Deadlift
20 KB Swings
30 Double Unders
AMRAP Burpees for remaining 4min
10 Burpee
20 KB Swings
30 Double Unders
AMRAP Deadlifts for remaining 4min
Metcon (AMRAP – Reps)
Fitness
10 Burpee
20 Deadlifts
30 Fast Feet
AMRAP KB Swing for remaining 4min
10 Deadlift
20 KB Swings
30 Fast Feet
AMRAP Burpees for remaining 4min
10 Burpee
20 KB Swings
30 Fast Feet
AMRAP Deadlifts for remaining 4min
competitors
Back Squat
Warm up to a heavy set of 10 (not 10RM!) on the back squat. Then, try for one unbroken set of 20 reps at that weight. This is one of the best ways to build mental toughness, so commit to it and grind it out!
Metcon (No Measure)
3 rounds for quality:
15 Good mornings
15 Strict toes to bar
– Looking for good quality movement here. Keep those good mornings relatively light.