Monday (day 1)

Basin CrossFit – CrossFit

squat and running day warmup (No Measure)

BCF mobility flow

-Lunge & twist x 20

– toe touch x 20

– high kicks x 20

– side to side x 20

– squat x 20

– tea cups x 3 l/r

– pushup x 10

– judo pushup x 10

– inchworm x 5

Then :

BCF running skill and plyo warmup

-high knees

– butt kicks

– squat jumps

– A skip

– B skip

– power skip

– bounding

– sprint

Weightlifting

dumbell wtd box jumps (5 x 2 @ 80% height using light dumbells)

Back Squat (1 x 3 @ 85% (build up to))

Speed Squats (6 x 4 @ 60% (1 min. rest exactly))

Pausing Front squats (3 x 5 @ 60% of back squat 7 second pause)

conditioning

Metcon (AMRAP – Reps)

5 minute amrap (7:00 minute cap total)

5x Thrusters @ 60% of clean & jerk

25 x double unders

then no rest

15 ring mups (2:00 cap)

Extra Work

Metcon (No Measure)

3 rds (1 every 1:30)

20 kbs

snatch x 1 @ 77%

rest 2:00

3 rds (1 every 1:30)

10 t2b

2-position snatch x 65%+ (floor, knee)