Monday
Basin CrossFit – CrossFit
Warm-up
(5-7min) Get Sweaty!
* With a light plate (10 or 15lbs).
* For every movement, perform 30sec on/15sec off, 2-3 rounds of each.
Fast feet
Lateral jump on/off
Plate squat
Lateral jump OVER plate
Burpee on plate + plate thruster
360deg Fast feet — Single feet jumps in a full circle on/off plate
Steering wheels
OH holds
OH walking lunges
(10-12min) Shoulder/midline stability work
30sec Supine grip pullup bar hang
30sec Rest
30sec Weighted plank hold
2min Rest
3 Rounds
* Do these in partners — ‘I go, you go.’
* Use plates on the back for the weighted planks. Partner 1 places on partner 2’s back. Go heavy!
Wod prep
(5min) Prep for workout
With your working weight plate perform:
6 OH walking lunges
6 plate squats
6 lateral plate jumps
wod
Metcon (Time)
Rx+
1min Plate OH Hold (45/25lbs)
12 Plate Overhead Walking Lunges
15 Plate Squats
18 Plate Lateral Jump Overs
5 Rounds
Metcon (Time)
Rx
1min Plate OH Hold (25/15lbs)
12 Plate Overhead Walking Lunges
15 Plate Squats
18 Plate Lateral Jump Overs
5 Rounds
Metcon (Time)
Fitness
1min Plate OH Hold
12 Plate Walking Lunges
15 Plate Squats
18 Plate Jumps
5 Rounds
competitors
Front Squat (10-8-6-4-2)
Use the heaviest weight you can for each set
AGOQ3 (Time)
For Time:
21-15-9
Shoulder to Overhead (135/95)
C2B Pull-ups