Monday
Basin CrossFit – CrossFit
Warm-up
(5min) Get Sweaty!
Run 200m, with the remaining time of 2min, perform single-unders with a jump rope.
Run 100m, with the remaining time of 1min, perform scissor jumps (out/in) with a jump rope.
With the remaining 1min, continuously jump with the jump rope, changing up the movements while jumping:
Fast feet jumping
Side to side jumping
360 jumps!
(5min) Hip Prep
8 x Jiu Jitsu drill steps (4 each side)
8 x bird peckers + 5sec pause with each step
2 rounds
Wod prep
(10min) Prep for lunges/back squats
With an empty barbell, review the barbell walking lunges (on the spot – backwards lunges) PLUS the back squats (also, how to get the bar onto the back from the ground).
Then, spend a few minutes working up to your heaviest working load for the lunges, performing your other two working loads sets as well.
Set 1: 10 reps at 95/65lbs + 10 Back squats
Set 2: 8 reps at 115/75lbs + 8 Back squats
Set 3: 6 reps at 135/95lbs
* Use whatever working loadsyou are going to use in your workout.
(10min) Prep for Workout
5 x Handstand kickups — kick up, hold for 5sec, kick down.
4 x Handstand hand releases — kick up, perform 6 hand releases (3 each side), kick down. SCALE to attempts or shrugs instead.
3 x Wall climbs or workout modification
2 x Handstand walking (perform 20 or so hand touches) or attempts. OR, perform your workout modification here.
wod
Metcon (Time)
Rx+
40 Front Rack Walking Lunges (115/75lbs)
20 Wall Climbs
Rest 3min
30 Front Rack Walking Lunges (135/95lbs)
30 Back Squats (135/95lbs)
Rest 3min
20 Front Rack Walking Lunges (155/105lbs)
40 Handstand Walking steps (20 total each hand)
Metcon (Time)
Rx
40 Front Rack Walking Lunges (95/65lbs)
15 Wall Climbs
Rest 3min
30 Front Rack Walking Lunges (115/75lbs)
30 Back Squats (115/75lbs)
Rest 3min
20 Front Rack Walking Lunges (135/95lbs)
40 Handstand Walking steps (20 total each hand)
Metcon (Time)
Fitness
40 DB Front Rack Walking Lunges
20 Get down/ups
Rest 3min
30 DB Front Rack Walking Lunges
30 Back Squats
Rest 3min
20 DB Front Rack Walking Lunges
40 Bear Crawl Steps (20 each hand)
competitors
Snatch (2-2-2-2-2)
Metcon (Time)
“AGOQ 4”
2 rounds for time:
10 Deadlift (315/205)
20 Deficit HSPU (6″/4″)
30 Front squat (95/65)
– Goal is under 6 minutes. If the HSPU are going to take you a while, scale the deficit down, but keep the total number of 20 per round.