Monday
Basin CrossFit – CrossFit
Warm-up
(5min) Get Warm (as a group)
Run 100m Forwards
Run 100m Backwards
Then perform:
20 Back Leg Swings on right leg — Only moving back, not forward.
20 Back Leg Swings on left leg
20 Side Leg Swings on right leg — Not across the body, just out to the side.
20 Side Leg Swings on left leg
20 Front Leg Swings on right leg
20 Front Leg Swings on left leg
10 Arm Swings — Both arms at same time, full rotations.
10 Sit Up to Pike — Feet forward together, belly to legs.
10 Sit Up to Pancake — Legs/feet out away from each other, belly to floor.
10 Pole Squats
(5-10min) Running and Mobility Drills (down the length of gym)
High Knees Skips — Big slow Skips. Go for distance, not speed.
Walking Hip Flexor Stretch — Take a step and grab back of ankle, stand up on calf and stretch. Repeat while walking.
Karaoke Drill
Butt Kickers
Long Lunge plus Groiner Stretch — Take a long lunge, then add a groiner stretch each rep.
Walking Pigeon Stretch — Take a step on one leg, grab the other ankle and pull up and towards your body. Your knee will bend and you should feel it in the glute and hip.
Wod prep
(10min) Prep for Workout
With You Working Weight Medicine Ball, perform:
5 Front Squats + 5 Thruster
10 Step Ups (with MB)
5 x 1 Front Squat + 1 Wall Ball
10 Box Jump (Jump up/Step down) — 1 lower than working height
Run 200m at your workout pace
5 Wall Ball
5 Box Jump at working height
wod
Metcon (Time)
Rx+
Run 800m
50 Wall Ball (25/20lbs)
25 Box Jumps (32/24″)
Run 800m
Metcon (Time)
Rx
Run 800m
50 Wall Ball (20/14lbs)
25 Box Jumps (32/24″)
Run 800m
Metcon (Time)
Fitness
Run 200m
10 Wall Ball
10 Step Ups
5 Rounds
competitors
Metcon (Time)
For time:
Row 500m
30 Bench Press (BW/.75BW)
Row 1K
20 Bench Press (BW/.75BW)
Row 2K
10 Bench Press (BW/.75BW)
– Goal is to finish under 24 minutes. This does not allow for you to get bogged down on the bench. If you are unable to hit 12 reps at the prescribed weight unbroken, scale down, as you will get a much better training session in. Good times will be under 20 minutes.
Metcon (AMRAP – Reps)
3 rounds for quality:
Max reps strict pull-ups
Max reps strict ring dips
– rest as needed between sets. If you get less than 10 reps on any set, stay with it until you get 10, no matter the number of sets.