Saturday
Basin CrossFit – CrossFit
Warm-up
(10min) Relay warmup:
Divide the class into teams of 6-8. perform an Indian Run with 1 MB. If it is a big group, add another MB.
Then, in their same groups, we will line up one behind each other.
Down the gym (or outside), we’ll set up 3 MBs about 10-15m away from each other.
In relay style, each person runs to the first MB, performs 3 MB Deadlifts, runs to the 2nd MB and performs 3 MB Thrusters, runs to 3rd MB and performs 3 MB Cleans, then runs back, zigzagging through the Medicine Balls, tagging a team mate.
go at it against each other!!
Make each Ball in the lineup a little heavier than the next one.
(5min) Partner Mobility (1min per exercise per person)
Squat mobility
Over the back stretch
Wod prep
(5min) Review Barbell Movements as a group – share a bar (I go, you go)
Sumo Deadlift – Sumo Deadlift High Pull – Front Squat – Push Press – Thruster – Back Squat
(10min) Prep for Workout
In partners (I go, you go), perform:
3 x 3 reps of each movement as a complex (without putting the barbell down)
* Add load each time. The last 2 sets should be at your working weight.
wod
Metcon (AMRAP – Rounds and Reps)
Rx+
In Partners (I go, you go), 1 Round each:
5 Sumo Deadlift High Pull
5 Thruster
5 Back Squat (115/75lbs)
AMRAP 15min
Metcon (AMRAP – Rounds and Reps)
Rx
In Partners (I go, you go), 1 Round each:
5 Sumo Deadlift High Pull
5 Thruster
5 Back Squat (95/65lbs)
AMRAP 15min
Metcon (AMRAP – Rounds and Reps)
Fitness
In Partners (I go, you go), 1 Round each:
5 Sumo Deadlift High Pull
5 Thruster
5 Back Squat
AMRAP 15min