Saturday

Basin CrossFit – CrossFit

Warm-up

(10min) Downward Dog Freeze Tag Game

For every 10 people playing, one person will be the ‘tagger.’ So if there are more than 10, we will have 2 taggers. Every time they tag someone, that person needs to freeze in a Downward Dog position. Anyone can ‘unfreeze’ them by diving under them. They are then free to run around again. We’ll play for a few minutes, then switch out the taggers with different people.

Wod prep

(5-10min) Review movements – go through the GHD situp on correct positioning and order of movement.

Then, review the pistols

Lastly, with a light set of dumbbells, perform 10-20 walking DB lunges.

(10min) Prep for workout

perform the following using YOUR workout modifications:

200m Run

6 GHD Situps

6 Pistols

6 DB Walking Lunges

2 Rounds

wod

Total rounds and reps

* Score each 100m of the run as 1 rep. So if someone finishes the workout and they end by completing 200m, they would get 2 reps for it.

Metcon (AMRAP – Rounds and Reps)

Rx+

Run 400m

10 GHD Situp

16 Pistols

20 DB Walking Lunge (65/45lbs)

AMRAP 25min

Metcon (AMRAP – Rounds and Reps)

Rx

Run 400m

10 GHD Situp

12 Pistols

20 DB Walking Lunge (50/35lbs)

AMRAP 25min

Metcon (AMRAP – Rounds and Reps)

Fitness

Run 400m

10 Situp

12 Bulgarian Lunge

20 DB Walking Lunge

AMRAP 25min

competitors

Metcon (Time)

4 rounds for time:

8 Toes to bar

8 Thruster (135/95)

8 Bar muscle ups

8 Power snatch (135/95)
– Goal is to finish under 12 minutes, with great times under 10 minutes. Lower the number of bar muscle ups if you are unable to perform 8 unbroken, as those should not take longer than 1 minute each round.