MONDAY
Basin CrossFit – CrossFit
Warm-up
(10min) Get Warm!
Run 400m
3 reps Oly Complex #2
Run 200m
3 reps Oly Complex #2 – add load
Run 100m
3 reps Oly Complex #2 – add more load (small amounts) – Try go a little heavier than the last time
(10min) Leg Power Drill — Seated Box Jump
* find the highest height you can jump to.
* Use between a 12-15” box to sit/jump from
Perform;
2 x 3 reps — start low and add height on second set
2 x 2 reps — keep adding
As many sets of 1 rep as it takes to find a max. Probably around 4 or 5
Wod prep
(10min) Prep for Back Squat
10 reps with empty Barbell
8 reps
6 reps
4 reps
2 reps — This set should be done at Workout weight
wod
scoring: Time taken to complete Workout (including rest) – total Back Squat reps (1 rep = 1 second)
Metcon (Time)
Rx+/Rx
10 x Shuttle Run
Max Set Back Squat @ BW
Rest 2min
5 Rounds
Metcon (Time)
Fitness:
10 x Shuttle Run
15 Back Squat
Rest 2min
5 Rounds
competitors
Metcon (Weight)
Every minute for 10 minutes:
1 Power snatch
1 Hang squat snatch
1 Squat snatch
– Complete all 3 lifts each minute. Start at (155/105) and add 10 or 5lbs every minute if it is a successful lift. Miss a lift and decrease 10
or 5lbs. Catching the power snatch below parallel is a miss.
Metcon (AMRAP – Reps)
As many reps as possible in 7 minutes:
10 Sumo deadlift high pull (135/95)
10 Push press (135/95)
– Goal is to try and get 7 rounds. Don’t get lazy on those high pulls, and keep your legs as the primary driver on those reps! This will be
harder than you think…..