Basin CrossFit – CrossFit
(5-10min) With a light Plate, perform 10 or so reps of each:
Two foot jump on/off
Fast single feet on/off
Lateral two-footed jump on/off
Lateral up across off the plate and back to start
Kickback + jump on/off plate
Fast Feet 360deg around plate — change directions
Steering Wheel turns
OH Squats with Plate
(10-15min) Prep for Front Squats
With an empty barbell, review the Front Squat.
First 2min: 7 reps plus 3sec pause at the bottom each rep
Second 2min: 5 reps plus 3sec pause at the bottom each rep
Third 2min: 3 reps plus 3sec pause at the bottom each rep
Fourth and fifth 2min: 3 reps (no pause)
* Add load each round.
* The last set of 3 should be just under your first set starting weight.
Front Squat (3-3-3-3-3)
42 GHD sit up
21 Squat clean thruster (115/75)
30 GHD sit up
15 Squat clean thruster (115/75)
18 GHD sit up
9 Squat clean thruster (115/75)
– Goal is to finish under 10 minutes. Consider doing the reps of GHD sit ups to parallel, instead of full range, since we are coming right off of the Open.