Monday
Basin CrossFit – CrossFit
Warm-up
(5min)
Cone Speed Drill
to Warmup
* Jumping Jacks, Air Squats and Jumping Lunges
(10min) Mobility and Hip Prep
8 Pole Squats — Holding onto the Pole, work on positioning and mobility in the bottom.
1min each side
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+