monday
Basin CrossFit – CrossFit
Warm-up
10 minutes warmup + 5 minutes to warmup w/ weight and prepare bar
2 rds
overhead active band stretch x 20 reps
active lat stretch x 10 l/r
active rack pec stretch x 10
500 meter row/.5 mile bike
2 rds w/ bar
5 muscle snatch
5 ohs
5 strict pullups
5 squat jumps (w/bar)
Weightlifting
Metcon (Weight)
1a) 4 x 3 snatch balance + 5 ohs
rest 60 sec
1b) 4 x me ub c2b pullups
rest 60 sec
conditioning
*if time permits after setting up wod
2 rds
foam roller thoracic flexion x 10
banded 1 arm thruster x 6 l/r
(focus on packing the shoulder and shifting energy from lower body to upper)
active planter flexion calf stretch x 10 l/r
Metcon (Time)
3rft – 15 minute cap
40 kbs 53/35
30 box jumps 24″/20″
20 thrusters 95/65
10 handstand pushups
Extra Work
4 rds
negative body lever x 4 (10 sec each)
trx shoulder bridge x 10
4 rds
single arm plank x 30 seconds
reverse hyper static hold x 10 sec
4rds
headstand reverse hyper x 8
around the world x 10
4 rds
negative t 2 b x 4 (10 sec each, lower legs to l-sit position and back up)
vertical pike pull x 5
Metcon (Weight)
5:00 emom
5 x power snatch begin @ 60% and add each round
rest 1:00
1 x me (at least 4!) of 80% of most weight completed.