Monday

Basin CrossFit – CrossFit

Warm-up

(5min)

Cone Speed Drill

to Warmup

* Jumping Jacks, Air Squats and Jumping Lunges

Hip Flexor Stretch

8 Wall Squats — Do these slow and controlled.

8

Dynamic Pigeon Stretches

– Move in and out of each side continuously.

8 Air Squats — Do these Slow and controlled.

8 Alternate between: Start with a Down Dog, then flip over into a modified Bridge (like a crab position but lift the hips high and drop the head back).

Wod prep

(12min) Prep for Back Squat

10 reps with the empty Barbell.

7 more reps with the Empty Barbell.

5 Reps with a little load or stay with the empty Barbell

5 Reps with a little more load and the load you want to start your first set with

wod

Metcon (Weight)

Rx+

Part one:

5 Back Squat

Add 20lbs EMOM 10min

Rest 3min, then immediately go into part 2.

Metcon (Weight)

Rx+

Part two:

5 Back Squat @ 70% of your highest load of 5 reps

EMOM 10min

Metcon (Weight)

Rx

Part one:

5 Back Squat

Add 10-15lbs EMOM 10min

Rest 3min then immediately go into part 2.

Metcon (Weight)

Rx

Part two:

5 Back Squat @ 60% of your highest load of 5 reps

EMOM 10min

Metcon (Weight)

Fitness

Part one:

3 Back Squat

Add 5-10lbs EMOM 10min

Rest 3min then immediately go into part 2.

Metcon (Weight)

Fitness

Part two:

3 Back Squat @ 50% of your highest load of 5 reps

EMOM 10min

competitors

Metcon (AMRAP – Reps)

For total reps:

Tabata (8rds. 20s on/10s off)

Deadlift (185/125)

Hang Power Clean (135/95)

Front Squat (85/55)

Push Press (65/45)

– rest 1 min between exercises
Finish all 8 rounds of one movement before moving on to the next. Goal is to accumulate as many reps as possible. Set a goal for each round and try to maintain. 300+ reps is a good score.

Some rep suggestions for each 20s period:

DL – 10+

HPC – 8+

FS – 8+

PP – 12+