Saturday
Basin CrossFit – CrossFit
Warm-up
(5-10min) Downward Dog Freeze Tag Game:
Designate an area for them to play in. For every 10 people playing, have one person be the ‘tagger.’ So if there are more than 10 people, have 2 taggers. Every time they tag someone, that person needs to freeze in a Downward Dog position. Anyone can ‘unfreeze’ them by diving through under them. They are then free to run around again. Play for a few minutes, then switch out the taggers with different people.
Spend 2-3min prepping their Ankles and Calves with:
Ankle Rolls — both directions
Tippy Toe Walking
Walking on Sides of Feet
Then, set up a line of Parallettes in a row and perform some drills over them:
Running Over — Using Single Steps
Double Footed Jumps — Using Two Feet to take off and land
Lateral Jumps — Both Ways using Two Feet take off and land
Single Legged Hops
Then spend a few minutes working up to a High Box Jump. It doesn’t need to be a max height, just whatever they can achieve in the time remaining
Perform 5 reps at a low height, then continue to go higher for 2 more sets of 5 jumps. After this, have them perform 1 rep efforts until they get close to maxing out or do max out.
Wod prep
(10min) Thruster Prep
If you need to, review the Thruster as a group, otherwise have them perform 10 reps with an empty Barbell. If you do this as a group, at least you can see everyone moving and make corrections as needed.
Then, add a small amount of weight to the Barbell (some people may not need to just yet) and perform:
3 Thrusters
Every 90sec
4-5 Rounds
* This gives them enough time to lift and change the load on their Barbell.
* Ideally, increase the load each set.
* Aim to go a little heavier than their working weight on the last set.
* For newer people, use this time to work on technique and positioning.
(5min) Prep for Workout
* Get their weight back down to their Working Weight and get their Boxes set up ready to go.
(10min) Perform Workout
wod
Metcon (AMRAP – Reps)
rx+
1 Thruster (155/105lbs)
2 Box Jumps (24/20)
Add 1 Thruster + 2 Box Jumps each round
AMRAP 8min
Metcon (AMRAP – Reps)
rx
1 Thruster (135/95lbs)
2 Box Jumps (24/20)
Add 1 Thruster + 2 Box Jumps each round
AMRAP 8min
Metcon (AMRAP – Reps)
fitness
1 Thruster
2 Plate Jumps
Add 1 Thruster + 2 Plate Jumps each round
AMRAP 8min
competitors
Bench Press (3-3-3-3-3)
Metcon (Time)
2 rounds for time:
60 Wallball (20/14)
30 Pull ups (chest to bar)
Rest 10 minutes
For time:
5 x 500m Row
2 minute rest